Tuesday, November 14th 2023

WARM UP – KB

2x

100m run

10 KB swings

10 goblet KB lateral lunges

MOVEMENT/MOBILITY – 2 light/moderate DB’s, pull up bar, rings, barbell

:30 wide stance forward fold middle/right/left

1:00 deep squat, move feet out closer to sumo stance every :15

*grab 2 DB’s

50′ single DB overhead carry / side

50′ double DB overhead carry

50-100′ farmers walk, hold each DB by it’s head

10 DB Deadlifts

10 ring rows

*grab barbell

2 x :10 Rack Pull

10 sumo stance good mornings

PRIMER – empty barbell

6 Muscle Cleans

6 Strict Press

3 Clean and Jerks

STRENGTH

E2M x 5

3 Dead Stop Sumo or Conventional Deadlifts

@ 60-70%

then

2 DL singles – 10-20# heavier than above

*your choice on style of deadlift. We will be building to a heavy single this cycle so choose which style you want to max out with and stay with it for the full cycle.

METCON

Every 3 Minutes x 5 Sets

-200m Run

-5 Clean and Jerks (165/115) (Rx+205/145)

*score is slowest round

*2:00 cap on all rounds, cut run to 150m if needed. These should be fast efforts

*singles on the barbell