17 - 23 November

Sunday:
[1]  Rowling
Score:  +18
[2]  Hatch w7 d2
Back Squat: 1x4@70%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.
4x255, 4x275, 4x295, 4x315
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  4 Rounds for time & unbroken:
20 Power Snatches @ 75lbs
10 Bar Facing Burpees
5 Muscle Ups
Time:  18:51rx UB
[4]  - 4 min rest then immediately:
Down & Back UB Lunges
40 Reps @ 2:10mins @ 75lbs

Monday:
[1]  Clean & Jerk Complexes (no set complex, just have fun going heavy)
Power Clean & Split Jerk:  135, 135, 155, 155, 165, 165
Power Clean + Hang Clean + Split Jerk + OHS (Jerk Grip): 165, 165, 165, 185, 185, 185
[2]  Skill:  Strict Muscle Up Practice
[3]  5 Rounds for time:
6 Front Squats @ 185lbs
10 Burpees
14 GHD Situps
Time: 10:21rx+ (BHCF: 135lbs FS and reg. situps)

Tuesday:
[1]  Soccer: 1hr

Score: Loss 3-4

[2]  Hatch w8 d1
Back Squat: 1x5@65%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.
5x235, 5x255, 5x275, 5x295
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x205, 5x205
[3]  EMOM 8 minutes
Snatch + Hang Snatch @ 80-90% 1RM
Weight:  155

Wednesday:
AM:
[1]  6 Rounds
10 Supermans
15 Leg Raises
20 Mountain Climbers
Run 2 Laps

Time:  ~20 mins

Thursday:

[1]  8 mins EMOM: Snatch + Hang Snatch @ 80-90%

Weight:  155lbs, 155, 155, 155, 155, 155, 155, 155

[2]  18 Min AMRAP

10 KB Swings @ 70lbs

10 Wallballs @ 30lbs

10 Boxjumps @ 30”

30 Sec Plank

Score:  6+23rx

(Then finished out the 7^th round)

[3]  Hatch w8 d2

Back Squat: 2x5@65%, 3x5@70% - rest as needed.

5x235, 5x235, 5x255, 5x255, 5x255

Front Squat: 4x5@60% - rest as needed.

5x195, 5x195, 5x195, 5x195

Friday:

[1]  Coaching

Saturday:

[1]  1+2,  1xPower Clean + 2xSquat Jerks ~ Find heavish Max

Weight:  135, 145, 155, 155, 165, 165

[2]  8 mins EMOM:  1xPower Clean + 1xJerk & 1xHang Clean + 1xJerk @ 80-90%

Weight:  185lbs

[3]  For time, Reps of: 30-20-10

Backsquat 225lbs (from rack)
HSPU

Time:  14:35rx (Goal to beat: 21:38, 2^nd goal: sub 10, Josh Bridges: 6:38)

[4]  4x6 each of:

- GH Raise

- GHD Situps

*Keep it FAST & Controlled.