11/18-11/21

Moving forward I will be posting accessory work for the week.  You can pick and choose as much or as little as you can fit into your schedule.  Saturdays will still be programmed

1a) 15 min EMOM
Hang Snatch + Snatch (increase weight every 3 minutes)
1b) Snatch grip DL 5 x 4 @ 95, 100,105, 110, 115%

2) Power Clean and Jerk 10 x 2 start at 75% and try to get to 90-95% no TnG

3) From the Floor Push Press 5 x 6

4) 20 min ALT emom
1- 20/16 Cal Row
2- 10 Strict HSPU (switch to kipping when needed)

5) 20 min ALT EMOM
1-15/10 Cal Bike
2- 10 Strict Pull-ups

6) Back Squat 10 x 3 heavy

7) 3 Rounds
100 Dubs
7 Muscle-ups
10 Sand bag over the shoulder