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Monday, November 25th, 2019

  Mon 11/25/19
Mobility: Hips+Glute Activation
Strength/Skill: Back Squat:
E3M for 9 Min (3 Rnds)
10-12 reps @~60-65%

*Stop short of failure, NO failed reps!
Met-Con: For Time

10-9-8-7-6-5-4-3-2-1

Box Jumps
Pull Ups
Alt. DB Snatches (F: 35/20) (S: 50/35)

Mod pull ups with banded pull ups.
Additional
Optional
Accessory
Work:
E2Min for 3 Rounds, complete:
- 6/leg 1-Arm KB FR Rev Lunge (alt legs each rep, switch arms 1/2 way through)
- 10/leg 1-Leg KB* RDL
*for RDL, KB in hand contralateral to planted foot, AKA "cross-core"
Express EMOM x 14min

"TGU+"

1st Half TGU
2 Hang DB Split Snatch
2 Overhead Reverse Lunge
2 DB Push Press
2nd Half TGU

Switch sides after every minute

F: 35/20
S: 50/35
Barbell A. Snatch Deadlift (knee) + Snatch Deadlift (Hip/Power) + Snatch

Build up to a heavy single for the day. Then -15-20% for 3 more sets.

B. Clean and Jerk

(2+1) @ 68%
(2+1) @ 73%
(2+1) @ 78%

C. Clean Pulls

3x3 @ 85%+

D. Barbell Roll Outs

3x10
.