November 2023

Posterior Chain Strength (30:00 Clock) 15:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 2 @ 82.5% — 2 @87.5% — 1 @ 90% — 1 @92.5% Straight into… (15:00) Build to a heavy, but not max set of 2 on Deadlift (RIR 2-3) (Building to a tough last set) METCON: (10:00) […]

Upper Strength (15:00 Clock) 5, 6, 10 Weighted Ring Dips OR Weighted Bar Dips OR 4×6-10 Push Ups 5, 6, 10 Pull Ups METCON: (25:00) 3 Rounds: 300 M Row 12 Strict HSPU OR DB Strict Press (If doing DB Press, choose dumbbell weight for a very challenging set of 12) Straight Into… 3 Rounds:

Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 3@ 85% of that 5RM — 3 @ 90% of that 5RM — Max Reps *Up to 5 @ 95% of that 5RM *Rest as needed, warming up and building — Straight Into… Front Squat (from rack) (14:00) Build to 3 @ 90% METCON: (12:30) Every

Strength (27:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 3 @ 80% — 3 @85% — 3 @ 87.5% Straight into… Superset: 12:00 3×8 Narrow Grip Barbell Bench 3×8 Strict Chin Ups (weighted if necessary) METCON (14:00) AMRAP 14: 24/20 Cal Bike 12 Snatch (RX: 115/75) 10 Bar Muscle

Push Press & Back Squat: (29:00) *Taking your 1RM Push Press, perform: (14:00) 6 @ 82.5% of that 1RM — 4 @ 87.5% of that 1RM — Max Reps @ 92.5% of that 1RM Straight Into… Back Squat (from rack) (15:00) Build to 5 @ 85% — METCON: (15:00) 20 Thrusters (RX: 95/65) 500/425 M

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in Run 1200 M Then… Straight Into… 3 Rounds: 40/32 Cal Bike 18 Toes to Bar Then… Finish with… Run 800 M