WARM-UP
2 SETS
4 Yoga Push-Ups
8 Kang Squats
8 Jumping Air Squats
8 Alt. Box Step-Over
Into…
2 SETS
5 Clean Pulls
5 High Pulls
5 Muscle Cleans
5 Box Jump-Over
Scoring:
STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean
Power Clean for load:
#1: 1 rep
Scoring:
WORKOUT (PERFORMANCE)
FOR TIME
20-15-10
Hang Power Clean (135/95)
Box Jump Overs (24/20)
(Score is Time)
KG BB: (60/42.5)
Scoring:
WORKOUT (FITNESS)
FOR TIME
20-15-10
Hang Power Clean (95/65)
Box Jump Overs (20)
(Score is Time)
KG BB: (42.5/30)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Scoring:
EXTRA CREDIT (ALL)
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 5×2
Snatch Balance @ 80-85%
(Score is Weight)
2.) 4×3
Snatch Pulls @ 90-95%
(Score is Weight)
Scoring: