Monday 11/2

Fitness-

A. Hang Power Clean + Hang Clean + Push Jerk x 5 sets building to tough complex with perfect form

B. Scap pull up + negative pull up x (4+2) x 3 sets

WOD

10 min AMRAP

12 Cal Row

12 Deadlifts (185/105)

12 chest to deck push ups

Performance-

A. Power Clean + Push Jerk + Clean + Split Jerk - build to max complex in 5 attempts

B. Weighted strict pull ups x 3 every 30 sec for 3 min

WOD

10 min AMRAP

15 Cal Row

12 deadlifts (225/135)

9 HSPU

ZONE-

A1. Russian KB Swings x 8 x 3 sets

A2. Man makers x 5 x 3 sets

A3. Ring Rows x 12 x 3 sets

WOD

10 min AMRAP

10 cal AB

10 KB Swings

10 HR push ups