November 17th and 18th, Gym Closed
Strength/ Skill
CLEAN &JERK
Power Clean and Push Jerk
2-2-2-2-2
Workout
FOR TIME
15-12-9
Clean and Jerk (135/95) | (95/65)
30-24-18
Calorie Row
November 17th and 18th, Gym Closed
Strength/ Skill
SKILL/EXTENDED WARM-UP
3 SETS
:20 Ring Support
10 DB Renegade Rows
:20 Active Hang From Pull-up Bar
10 DB Seated Press
Workout
6 SETS
5 Ring Muscle Up
15 DB Step-Ups (35|25)|(25|15),(24″/20″)
200m Run
-Rest 2:00 between sets-
November 17th and 18th, Gym Closed
Strength/ Skill
E2MOM X 20 MINUTES
3 Back Squat
*Building during the E2MOM, after the 3 reps rest until the next even 2:00 mark
Workout
3 ROUNDS FOR TIME
30 Med Ball Cleans (20/16)
60 Double Unders
November 17th and 18th, Gym Closed
Strength/ Skill
SNATCH COMPLEX
5 SETS
1 Snatch Deadlift
1 Below the Knee Power Snatch
1 Snatch Balance
Workout
AMRAP X10 MINUTES
8/6 Calorie Bike
6 Power Snatch (115/75) | (95/65)
November 17th and 18th, Gym Closed
WORKOUT
DOUBLE 5 ROUNDER!
5 ROUNDS FOR TIME
15 Russian Swings (70/53) | (53/35)
15 T2B
-Rest 2:00-
5 ROUNDS FOR TIME
15 Burpees
15 Ab Mat Sit-ups
FINISHER
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*
-rest 1:30-
*Attach light band to the rig and go for max set
