11.25 - 12.1

11.25 - 12.1

Monday:
am: 
A. Snatch - Triples, not TnG (move most weight: if this is power version, perform % reps as SqT Snatch, building this technique)
B. Front Squat - build to heavy single in 10 min
C. 7 min recovery row

pm:
A. Push Press - 8RM for day 
B. 90% of A for 1x8
C. Back Squat - 3RM for day 
D. Front Squat 225 x max Reps x 1 set
E. 
800m Run
50 Clean and Jerks (135)
1k Row
50 Wall Balls (20/14) to 10'
800m Run

Tuesday: MAP
A1. CG Deadlift - 10 rep x 3 sets@85-90% of your 10RM; rest :30
A2. HSPU 1 Strict + 3 kip , continuous til failure x 3 sets ; rest :2-2:30
B. AMRAP 15
15 KB (70/53)
15 Box Jump (30/24) - step down
C. 20 TGU - alternating arms , climbing in weight
D. 10 min of Core work 

Wed:
A. Max out snatch
B. max out clean and jerk
C. max out back squat 
* on all, jump accordingly, keep volume in line

Thursday: 
A. "Amanda" 
rest accordingly
B. OHS 4-5 Reps x 4-5 sets at 22X1
C. 
:30 on @85
:30 on @60
x 14 on AD
* scaled versions for AMANDA will be on board.
email for info

Friday:
A. Recovery Day, prepare for tomorrow

Saturday:
A. "Grace" 
rest 20 min
B. . "Jackie" 
rest 10 min
C. "Jackie" again, but reversed. 
30 PU
50 Thrusters
1k Row
rest 10-20
D. Front Squat - Climb to heavy single for day 

Sunday: OFF