Friday 11-30

Mobility: Hips/Lats

A: 3 Rounds

10 Plank Hold (3 sec)

10 Plank To Elbow

10 Plank Rotation

30 Sec HS Hold

B: 24 min EMOM

1) 10 Thruster 95/65

2) 12/9 Cal Air Bike

3) 14 C2B

4) 16 HSPU

5) 18/15 Cal Row

6) 20 OH Plate Lunge 45/25

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Standard

Thursday 11-29

Mobility: Calves/Hips/Lats

A: 10 min EMOM

Odd: 2 Power Clean + 2 Hang Clean + 2 Front Squat + 1 Hang Squat Clean 135/95

Even: 50 DU

B: 1-1-1-1-1

3 Position Squat Clean

*Floor

*Above the Knee

*High Hang

C: 12 min AMRAP

30 DU

10 Hang Power Clean 135/95

10 T2B

Standard

Wednesday 11-28

“Wear Pink”

Mobility: Hams/L and T Spine/Chest

A: 3 Rounds

10 Cat Cow

10 Bird Dog

10 Superman

10 sec Hollow Hold

10 Tuck Crunch

10 V-Up

10 Jack Knife

3 Wall Walk

B: 10-8-6-4-2

Bench Press

*10 Push Up after every set

*10 R/L Bent Over DB Row

C: 10 min AMRAP

7 DB/KB Deadlift 50/35

7 DB/KB S2OH 50/35

14 AMSU

Standard

Monday 11-26

Hips/L and T Spine

A: 9 min EMOM-AMRAP

1) Cal Row

2) Burpee

3) Air Squat

*All reps combine for one score

B: 1-1-1-1-1

Front Squat

C: For Time

15 Burpee

15 Hang Squat Clean 95/65

12 Burpee

12 Hang Squat Clean

9 Burpee

9 Hang Squat Clean

6 Burpee

6 Hang Squat Clean

3 Burpee

3 Hang Squat Clean

Standard