11.18 - 11.24

11.18 - 11.24

Monday:
am: 
A. 3k Row - holding 1:58 / 2:05 pace
B. Thruster - 85% x 1 x 5 reps 
*build up to this
C. Cool Down Recovery 

pm:
A. Strict Press - 3RM for day 
B. 90% of A for 2 x 3
C. Back Squat - 8RM for day
D. 90% of A for 1x8
E. EMOM x 12
Odd: Muscle ups 3-5
Even: 8-12 Pistols (alternating
F. 
20 Wall Balls (30/20)
10 HSPU (deficit)
rest 5 minutes x 4 *shoot for unbroken each round
G. 5-7 min of Recovery Work 


Tuesday: 
am:
Cyclical Work
:30 on Hard
:30 on Easy 
x 12-18 min  on AD 

pm:
A. Power Clean Cluster 2.2.2 x 3; rest :20, rest 2:30 - try for new max on complex 
B. 3 rds
10 Hang Power Snatch (135/93)
20 Pullups
30 Box Jumps (24/20)
C. AMRAP 10 @85-90% - sustainability being key
5 Burpee Touch's 
10 T2B 
200m Run


Wed:
A. Technique Weightlifting
B. Positioning and Drilling
C. Recovery 

Thursday:
A. OHS - build to 4RM for the day
B. OHS 2-3 sets of 2-3 reps at 33X1 - working position and stability 
C. 
AMRAP 10 @90%
25 Double Unders
15 Cal Row
5 TnG SqT Cleans (135/93)
rest 5
EMOM x 14
Odd: 10 KB Swings 106/88 men  70 woman
Even: :25 AD Sprint @90+ %

Friday: @ Earned PM
am:
:30 on HARD
:30 on EASY 
x 12 on AD
+
20 TGU's (light, focusing on position and shoulder recovery)
pm:
A. Power Snatch: build to heavy single in 10 min
B. Power Clean Ladder - every :90, complete 1 power clean
ladder goes: 185/113 - 205/123 - 225/133 - 245/143 - 255/153 - 265/163 - 275/173 - 285/183 - 295/193- 305/203 - 315/213……
C.12 min to hit max Jerk  (From Rack)
D. 3 rds
5 Thrusters (185/123)
7/5 Muscle Ups

rest accordingly 

E. Team WOD @ Earned
Teams of 2 - different Gender - opposing gyms team up - 1 working a time throughout
*be announced that night 

Saturday:
A. 5k Row @80%
B. 10 min of mobility work 
C.
500m Row Repeats
resting 1 min between 
x 5 @85% - sustain same pace throughout
D. 10 min of Core Work 

Sunday: OFF