11 23 16

P

A. Clean and Jerk: 2@60%, 2@65%, 3×2@70%

B. FS: 4×3@70%

C. FT:
30 CTBPU
30 OHS (95/65)
20 BMU
20 OHS (135/95)
10 RMU
10 OHS (185/135)

D*. Clean Pull: 4×3@80%

 

F

A. OTM [12]: 4 reps: DB Squat Clean + PP

 

B. FS: 4×3@70%

 

C. FT (same weight on OHS):
30 K-PU or Strict PU
30 OHS (95/65)
20 Cals Ski Erg or 40 Slamball
20 OHS (95/65)
30 Pushups
10 OHS (95/65)

 

December 3rd, 4th: Commemorate your dedication!