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Nov 14-Nov20

Lifting is lighter and backed off


Monday

A. Back Squatx7x3@60% x7X2@65%

B1-Bent Over Rowx8x4

B2-Banded Psoas Marchx20x4

B3-Split Squatx8/legx4


Every 4 minutesx6 sets

5 Power Clean@155/105

250/200M Ski*

6-10 burpee box jump overs*


*Rounds should be under 3 min


Tuesday

A. Hang Snatch+OHS+Snatch+OHS

3 sets-LIGHTER than last week

B. Snatch EMOM 8-LIGHTER than the last 3 weeks


EMOM 28

1-12/9 Cal Row

2-7 thrusters

3-8/6 cal ski

4-7 CTB, pullup etc


Wednesday

A. Deadliftx6x6@lighter than last week

B. Bench Pressx6x4@lighter than last 3 weeks


5 rounds

10 HSPU

75 DU

50 FT bear Crawl/HSWALK

20 ALT DB SNATCH


Thursday

Run

10 sets

300M Fast

300M Easy


Friday

A. Muscle Clean+FS+Press in Splitx3 lighter

B. Clean+FS+Clean+Jerkx2@lighter

C. Clean and Jerkx2@lighter

D. Pause FSx3x2@lighter


EMOM 9

1-10 super light dball sandbag

2-10 dips

3-10 weighted GHD OR 15 regular


Rest 3 min


For Time:

60 Push Ups

30 T2B

30 Cal Row


*break as you like


Saturday

AMRAP?

Run 800M

20 Muscle Ups

40 power Snatch

60 OHS

Row 1000M

20 CTB

40 Push Press

60 Back rack lunges



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