Thursday 11.11.21

Prep

Equipment Required: Light band, light KB, empty barbell

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 5 each Thoracic Rotations

2) 3 rounds:

– 5 Barbell RDL

– 5 Hang Muscle Clean

– 5 Push Press

A.

Push Press + Push Jerk + Split Jerk

3/5 x 1 + 1 + 1 using 5% heavier than last week. 

OT2M

– L1: Work on technique OR – DB Push Press + Push Jerk 5 x 4 + 4, 2 warm-up sets

B.

‘DT’

5 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerk

– Goal: Very hard effort! Push your limits today with pacing, but use a load that allows you to complete most rounds UB.

TIME CAP=15:00

L3: (135/95)

L2: (115/75)

L1: (DBs 30/20)

C.

Barbell Curls

4 x 8-10. Rest 60s.