12 02 22

P

A. q(2:30) x 5
2 segmented Snatch + 1 Snatch
*rep 1 pause below the knee
*rep 2 pause above the knee
*70-80% of 1RM Squat Snatch
*doesn’t need to be u/b

F

A. q(2:30) x 5
3 SnGp PP + 3 OHS
*Recover Bike @ 7 RPE

B. AMRAP [30]
500/400m Row
3 rounds (5 sPU + 10 Push-ups + 15 AS)

Challenge of the week results 11/21-11/27

12 01 22

A. 5 RFQ [35]:
Bike 18/14 Cals
Sandbag Carry 1 Gym length
10 reps WY Negative
Ski 12/8 Cals
Sandbag Carry 1 Gym length
1:00 Superman hold or HS practice

B. [15] Foam roll or mobility

11 30 22

P

A. 2 Rounds
BP
7 @ 85% of 5RM
7 @ 75%
7 @ 65%
REST [3]

F

A. 4 Rounds
8 Dips + 50’ Sled Push + 8 Pushups
REST [1:00]

B. AMRAP [8]
10 DU + 1 double DB CJ or KBS
20 DU + 2 double DB CJ or KBS
*add 10 DU and 1 DB CJ/KBS each round

C. 4 RFQ
15 Hollow Rocks
30 second Side Plank
45 second Plank

Challenge of the week results 11/21-11/27