Strength

Using last week’s work as a guide (10/28), look to improve your rack position and leg drive as we work with some lighter loads.

PUSH PRESS + PUSH JERK + SPLIT JERK

5 x 1 + 1 + 1 using 80% of last weeks top load for all sets.

3 warm up sets to working weight

Rest 90s.

 

Metcon

Keep your knuckles facing forward as long as possible on the DB Snatch, to ensure that we are using the hips as much as possible.

Jump, zip your jacket and whip the ceiling. These sets should be hard effort and done unbroken each round!

AMRAP 12

1 Legless Rope Climb (RX+ sub with 6/4 Ring Muscle Ups )
12 total Alt. DB Snatch (50/35)
15 Box Jumps w. step down (24/20)
Rest 60s

Accessory Work

Barbell Bicep Curls

3 x 8-10. Rest 60s.