Monday 11/07/22


3xMax Effort

Banded Resisted Close Grip Strict Chin-ups

Low Ring Push-ups

– 15’ to Establish 


3 Rounds

18/16 Calorie Ski Erg

16 Chest to Bar Pull-ups

16 Plyometric Push-Ups (Hands leave ground is the only criteria)


4×6 Incline Bench Press (rep 6 should be failure)

4×8-12 Barbell Skull Crushers (8-12 is failure rep range)

4×8-15 Pull-ups Banded from Floor (regular grip)

4×8-15 Safety Squat Bar Seated Rounded Back Extension

3×10 Dumbbell Seated Shoulder Press

2×20 Med Ball Leg Lifts


10 Rounds

150m Skierg (sprint)

10 Toes to Bar

5 Burpees



A. EMOM Snatch

3x1x70, 3x1x73, 3x1x76, Heavy Single

B. Floating Snatch Deadlift

5RM, 2x5x90

– find 5 rep max, percentages based off 5 rep max

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