Tuesday 11-28

Mobility: Hips/L and T Spine/Lats

A: 3 Rounds

10 R/L Single Arm Ring Row

10 R/L DB/KB Bent Over Row

10 Strict Supinated Pull Up

B: 5-4-3-2-1-1

Power Clean

C: For Time

5-4-3-2-1

Power Clean 205/135

25-20-15-10-5

Pull Up

* 5 Power Clean and 25 Pull Up, then 4 Power Clean and 20 Pull Up and so on until last Pull Up.

Standard

Monday 11-27

“Happy Birthday Nate”

Mobility: Calves/Hips/Lats

A: 5-5-3-3-1-1
Front Squat

B: 10 min EMOM
Odd: 5 S2OH + 5 Front Squat + 5 S2OH 95/65
Even: 50 DU
* 2 Burpee before starting every minute

C: 10 min AMRAP
30 DU
20 OH Plate Lunge 45/25
10 Burpee Plate Jump

Standard

Wednesday 11-22

“Wear Pink”

In teams of two with one partner working at a time…

Move through each workout as a team, change out weights and move to next workout immediately after finishing each one…

A: Diane
21-15-9
Deadlift 225/155
HSPU

Grace
30 Clean and Jerk 135/95

Karen
150 Wall Ball 20/14

16.5
21-18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpee

Randy
75 Snatch 75/55

Standard