November 19 2021

Nov. 19:

Strength/Weightlifting

Alt EMOM 12 mins: Bench Press and Power Clean & Push Jerks

Every 1:30 for 12 mins, alternating between:

5 Bench Press, pick load

5 Power Clean & Push Jerks, pick load

Bench Press- start at 70% 1RM and increase

Power Clean & Push Jerks- start at 60-65% 1RM and increase

2x AMRAP 6 mins: Dumbbell Power Cleans, Toes-to-bars, and Dumbbell Shoulder-to-Overheads

For 2 cycles:

AMRAP in 6 mins of:

9 Dumbbell Power Cleans, 50/35 lbs

12 Toes-to-bars

9 Dumbbell Shoulder-to-Overheads, 50/35 lbs

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

22.5/16 kg

Goal: ~4 rounds per AMRAP cycle

L2: 35/25, KTE

L1: 9 Hang DB Cleans/Pick Load

12 Strict Knee Raises

9 Strict DB Press/Pick Load

Bodyweight Variation:

For 2 cycles:

AMRAP in 6 mins of:

9 Burpees