Tuesday, November 1, 2022

Strength
Take 8:00 to Build to weight for Back Squats
20 Back Squats @ 60% +5-10# from last week

Weightlifting
High Hang Squat Clean + Hang Squat Clean
Every 90sec for 12:00 (8 Sets)
1+1 @ 65% x 3 Sets
1+1 @ 70% x 3 Sets
1+1 @ 75% x 2 Sets

Sprint Conditioning
“Little Green Bag”
For Time
45/32 Cal Echo Bike or 50/35 Cal Assault Bike
30 Thruster 75/55#, 34/25kg
150ft Dual KB Front Rack Walking Lunge 53/35#, 24/16kg

Time Cap: 10:00

QuickFit
Skill Work EMOM (Prior To Main WOD)
20:00 EMOM
min 1: 4 Sandbag Clean
min 2: 8 Burpee Pull Ups
min 3: 45sec Ski
min 4: 15-20 GHD Sit Ups