Monday
11.26.18
Warm-up
Snatch game
Strength/Power
Sumo Deadlift 5x3
If this was performed last week, look to increase by 20-25Lbs from your sets last week because the reps are decreasing. Focus on form and positions. If this was not done last week around 80% of your conventional deadlift is likely the correct weight range.
Conditioning
3 Rounds, For Time
100 Double Unders
14 Power Cleans
7 Bar Muscle-Ups
(12 Minute Time Cap)
Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows the cleans to be cycled in 3 sets or less. Muscle Ups Scaled to 7 Pull-Ups, C2B or any other variation that challenges the athletes pulling strength.