Monday Nov 22

Front Squat complex

Warm Up

2 Rounds

10 Shoulder Passthrough

10 Behind the neck push press

10 Kanga Squats

2 rounds

10 Scap Pull ups

10 YTW

10 Deeps Squat with thoracic rotation

Strength

Front Squat

Build up to max unbroken sets:

1 Front Squat + 10 sec Front Rack Hold at the top + 1 Front Squat

Workout

RX+

Every 6 min x 4

3 Rounds

1 Legless Rope Climb

3 Clean and Jerks @100/70

5 Ring Muscle Ups

RX

Every 6 min x 4

3 Rounds

1 Rope Climb

3 Clean and Jerks @80/55

5 Bar Muscle Ups

SC

Every 6 min x 4

3 Rounds

1 Rope Climb

3 Clean and Jerks @60/40

5 C2Bg

Fit

Every 6 min x 4

3 Rounds

3 Rope Pulls

3 Clean and Jerks @ 40/30

5-10 Pull Ups/Banded Pull Ups or 10 Ring Row

Goal: Speed and Strength Endurance

Extras

Weightlifting

Snatch

3 Sets @ 75%

3 Snatch Hight Pull

1 Snatch

3 OHS

Engine Building

Every 2 min x 10 sets

20/16 Cal Ski

Rest 5 min

10 min EMOM

10/8 Cal Ski

Accessory Work

Banded Good Morning

3 x 12

5 min GHD Hollow Hold

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