Week of November 13


Published November 13, 2016


Monday


Strength
12 min
6 Goblet Squats on Even Minutes
6 Pull-ups on Odd Minutes

Conditioning
5 RFT
400m Run/500m Row
8 Cleans (R+L)
8 Snatches (R+L)
16 Russian Swings

Wednesday


Strength
5x5 Push Press

Conditioning
20 min AMRAP
5 Push-ups
10 American Swings
15 Air Squats

Heavy Metal Friday


5-5-5 TGU (R+L)

5x5 Cleans (R+L)
5x5 Snatches (R+L)

5x1:00 Farmers Walk 1:00 rest between sets

5x10-20 Ab Wheel



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