November 2023

3×6 Back Squat @ 60% 3×6 (each leg) Bulgarian Split Squat METCON: (25:00) 3 Rounds: 30/24 Cal Row 20 Strict HSPU 10 Front Squat OR Overhead Squat (RX: 135/95) (ADV: 165/115) OPTIONAL WORK: 3 Rounds: 10 DB Squat Snatch + 100′ HS Walk 3×10 Lateral Shoulder Raise w/ Plates/DBs

Snatch 20:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @ 95% — 1 @97.5%+ (if desired) METCON (20:00) Test for Well-Roundedness: 3 rounds: 400 m run OR 500 M Row 20 Wall Ball (ADV: 25 reps) 15 Pull Ups

Push Press (16:00) Warm up & Build to a 1rm Push Press OR New Athletes may perform 5×5 Push Press *note weight and compare with 9/8/23 METCON: (20:00) 4 Rounds: 25/21 Cal Bike 15 Deadlifts (RX: 185/125) 5 Wall Walks (ADV: 50′ Handstand Walk) Optional Work: 10:00 Handstand walk practice (obstacles, pirouttes)

Aerobic conditioning (40:00) Endurance Test: (Find a pace you can sustain and settle in) 2000 / 1700 M Row 25 Toes to Bar 70/60 Cal Bike 25 Toes to Bar 1600 M Run *Note time on this, and compare to 9/7/23

18:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @ 95% — 1 @97.5%+ (if desired) METCON (17:30) Every 3:30 x 5: (17:30) 200 M Run 3 Power Cleans (RX: Touch and Go, athlete choice on weight) 9 Burpee Box

Pull Ups & Dips (25:00 to complete both) — athlete may superset or do 1 at a time — ATHLETE MAY SUPERSET OR 1 MOVEMENT AT A TIME — PULL UPS / RING ROWS 1) Choose 1 of the following: A) Find 1 RM weight strict pull up or Chin Up B) Find Max set

Lower Strength (18:00) Thruster: (18:00) Warm up & Build to a 5rm thruster OR New Athletes may perform 5×5 Thruster *note weight and compare with 9/4/23 METCON: (16:00) Every 4:00 x 4 (16:00) 12 Double Dumbbell Box Step Ups (6 ea leg) (RX: Box @ Knee Height) 24/20 Cal Row 12 Dumbbell Goblet Squat (ADV:

Strength (16:00 Clock) 16:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 2 @ 82.5% — 2 @87.5% — 1 @ 90% — 1 @92.5% METCON (20:00) Every 5:00 x 4 400 M Run OR 35/30 Cal Bike OR 500 M Row 5 Power Snatches (Athlete Choice for Weight — Does not

Push Press & Back Squat: (29:00) *Taking your 1RM Push Press, perform: (14:00) 3@ 85% of that 1RM — 2 @ 90% of that 1RM — 1 @ 95% of that 1RM — 1 @ 97.5% Straight Into… Back Squat (from rack) (15:00) Build to 3 @ 90% METCON: (15:00) 15 Jerks (RX: 95/65) (ADV:

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 150 Crossover Single Unders Row 1500/1250 M 25 Shuttle Runs (50′ down – 50′ back = 2) 40 Plate Sit Ups (RX: 25/15) 25 Shuttle Runs (50′ down – 50′ back = 2) Row 1500/1250 M 150 Crossover Single Unders