THursday, nov 3

Strength:

Alt EMOM 8 mins: Push Press and Deadlifts

Every 1 min for 8 mins, alternating between:

5 Push Press

10 Deadlifts

Athlete Instructions

Push Press- 90% 5RM

Deadlifts- touch-and-go, finishing weight from last week (across) or 60-70% 1RM

We are going to have two bars for this one. One at the rack and one on the floor for the deadlift. We want to work up to the percentages and then stay at those challenging loads across today.

"Unchained"

5 RFT: Wall Walks, Hang Power Cleans, and Push Jerks

5 rounds for time of:

3 Wall Walks

12 Hang Power Cleans, 135/95 lbs

9 Push Jerks, 135/95 lbs

Athlete Instructions

Time domain: 7-11 mins

Time cap: 15 mins

We are hitting a little barbell cycling and conditioning here with the mix of touch-and-go deadlifts in the strength portion before tackling hang power cleans and push jerks in the metcon. The goal today should be to move fast and efficient on the wall walks before getting into the hang power cleans for 1 big set and then 1 small set before unbroken on the shoulder-to-overhead. Stay smooth and limit rest periods.

L2: 95/65

L1: Pick load