Monday 11/14/22

Strength:

1RM Bench Press

– 20’ to Establish 

Conditioning:

For Time

50-40-30-20-10

Double Unders

*After each set one round of

9 Toes to Bar

7 Ring Dips

5 Strict Pull-ups

Accessories:

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

Cardio:

10 Rounds

15 Calorie Skierg

1 Legless Rope Climb

1’ Rest

Weightlifting:

Snatch

A. EMOM Snatch

3x1x70, 3x1x75, 3x1x80, Heavy Single

B. Halting Snatch Deadlift on Riser

5RM, 2x5x90

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

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