Monday November 18, 2019

AM - WORK
ROW
EMOM x 36 Mins
30s Row, 26 SPM
1 Squat Clean @ 75%

PM - WORK
A) Snatch
Build to a heavy double for the day.

B) Pendlay Row
3 x 3
2:00 Rest

C) Push Development 
3 x 8 Seated Banded Rows

3 x 8 Banded Pull-Downs

3 x 8 Russian Press-ups

3 x ME Butterly Pull-ups (only of technically proficient)

D) Work
For Time:
400m Run
4 Rope Climbs
400m Run
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