Thursday, November 5, 2020
Min 0:00-10:00
3 rounds
Row 250m
10 Power snatches 115,75
Min 11:00-21:00
3 rounds
AB 20/15 cals
20 HR push-ups
Min 22:00-32:00
3 rounds
Run 200m
12 single arm Db hang clean and jerks 50,35
12 single arm Db thrusters 50,35
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See AllA. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res
600
A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl
890
A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/
1320