November 23, 2016

Strength/Skill
1) 4 x 4 Rope Climbs
2) 4 x 5 Good Mornings

Conditioning
25:00 AMRAP w/low HR of:

25 Push Press (bar)
25 Calorie Row
25 V-ups
25 KBS (55/35)

Barbell Program
Clean & Split Jerk
1 x 5 + 3@50%
1 x 5 + 3@60%
1 x 5 + 3@65%
1 x 5 + 3@70%
1 x 5 + 3@75%

OHS (%1rm Snatch)
1 x 5@60%
1 x 5@70%
1 x 5@75%
2 x 5@80%

Good Mornings
Work up to 3 sets of 5 at moderate intensity

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