12 1 20

P

A. AMRAP [18]
15/12 AAB
12 PC 115/85
9 BBJO 30”/24”

B. FT [18]
27-21-15-9
KBS 70/53
50’ HS Walk after each round

F

A. AMRAP [18]
15/12 AAB or Bike erg
9 Sumo DL (double KB or bar)
9 Burpee BJ

B. FT [18]
27-21-15-9
KBS
15sec HS Hold or plank after each set

WU: 2x
30sec Bike + 6 Clean & Press + 3 Burpees

11 29 20 or 1130 20

P

A. q(1:00) x 8
Min 1: 4 FS
Min 2: 8 BS
*57% of 1 RM FS

B. q(1:30) x 5
1 pausing snatch pull + 2 snatch pulls
*1 sec pause at knee

C. FT [20]
42 PU
21 PS 115/85
30 CTBPU
15 OHS
18 BMU
9 Squat Snatch

F

A. q(1:00) x 8
Min 1: 4 FS
Min 2: 4 BS
*keep weights light enough to achieve the reps (heavier than last week)

B. q(1:30) x 5
1 set of pushups
*try parallette pushups for a change

C. FT [20]
30 pulldowns
40 Plate GTO
30 RR
30 GS
30 pulldowns
20 KB taters
*pulldown weight for 2-3 sets to make 30 reps

WU: 2x
20 High knees + 10 Cossack Squats + 3 sPU

BB5s

11 28 20

P

A. q(1:00) x 10
1 High Hang Squat Snatch
*56,60,64,68,72,76,80-90%

B. FT
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean 155/105
*prior to each set row 20/15cals

F

A. q(2:00) x 5
5 OHS or 5 BTN Snatch Grip PP

B. FT
10-9-8-7-6-5-4-3-2-1
GS or KB Taters
*prior to each set row 20/15cals

WU: 2x
Row 200m + 10 OHS + 2 inchworms