Monday November 12th, 2018

AM SESSION
Every 3:00 x 5
1 legless rope climb
12 Hollow rocks
24 Pistols
36 DU

Rest 3:00

Every 3:00 x 5
250m row
3 strict muscle ups
6 strict HSPU
9 DB Squat, 2 x 22/ 15

PM WORK
SNATCH WORK
A - Behind the neck snatch grip Push Press
4 x 3, light load, for speed opf lock out.
B - Snatch Balance:
4 x 2, light load, for speed (Non Heave)
C - Over-Head Squat
4 x 1, 85%

WORKOUT
AMRAP 14
60 Cal row
50 T2B
40 Wall balls, 9/6kg
30 Power cleans, 60/40
20 Muscle ups

NOTES:
MAXIMUM EFFORT WEEK
Plan your strategy and hit the work hard..
MAINTAIN TECHNIQUE AT ALL TIMES.
Never Compromise.

← Back to Blog