Thursday, November 19


Row 200 keep the SPM constant for entire row

Row 200 keep pace under 2 mins if possible or whatever is a challenge for you.

Bear Crawl 20 meters

Spider Crawl 20 meters

Inch worms 20 meters

Traveling Burpees 20 meters

1 tire flip plus jump in and out – 10 reps

10 jumping pull-ups

10 kipping pull-ups

5-10 chest-to-bar pull-ups




Snatch Grip Deadlift


5 reps at 75%, 3 reps at 85%, 1+ reps at 95% of rep max




10,9,8,7,6,5,4,3,2,1 reps for time of:



Chest to bar pull-ups


L1- choose weight

L2- Bodyweight dl

L3- 1.5 x Bodyweight dl

 Olympic Weightlifting Rest Day

Swim, bike, hike, run, walk, row

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