11.12.20
If short on time skip B. You may also save A and/or B for after the conditioning.
A. Strength
Back Squat @ 32X1
4,4,3,3 (build slightly from last week’s loads)
B. Olympic Lifting
EMOM for 10 minutes
Power Clean + Hang Squat Clean + Push Press
*start light and build a little each set, don’t get too heavy, focus on quality movements
C. Conditioning
In teams of two, one works at a time but both partners run at the same time
15:00 AMRAP
90 Wall Balls 20#/14#
600m Run (.37 mile on Trueform)
30 Deadlifts 155#/115#
*Coaches challenge 225#/155#
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