Strength

i) Deadlift [3-2-1] x3 @ 77.5%

ii) SA Barbell Lawnmower 5-5-5 (Per Arm/Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: Squat Clean (2) + Pause Front Squat (5s) + Tall Squat Clean

Even: 3-5 Deficit HSPU

---

MetCon

“Remembrance Day”

18 Minute AMRAP of:

11 Hang Power Snatches (55/75#)

11 Burpees

11 Thrusters (55/75#)

11 Pullups

*At 11:00 Perform 1 Minute Of Silence*

-> Perform Individually OR In Teams of 2

Strength

Strict Press [5-3-1] x3 @ 87.5%

MetCon

3 Rounds For Time of:

500m Row

21 Wall Balls (W: 14/9 M: 20#/10′)

12 T2B

LAST WEEK OF STRENGTH CYCLE!!!

---

Strength

i) Back Squat [5-3-1] x3 @ 87.5% OR [3-2-1] x3 @ 87.5%

ii) Front Squat 2×1 (Ascending)

MetCon

For Time:

10 Hang Power Cleans (65/95#)

2 Lateral Burpee Over Bar

8 Hang Power Cleans (75/115#)

4 Lateral Burpee Over Bar

6 Hang Power Cleans (95/135#)

6 Lateral Burpee Over Bar

4 Hang Power Cleans (105/155#)

8 Lateral Burpee Over Bar

2 Hang Power Cleans (125/185#)

10 Lateral Burpee Over Bar

Strength

i) 5 Sets (Ascending Weight) of:

80′ Farmer Carry

ii) 3 Sets (Ascending Weight) of:

10 DBL DB Walking Lunge Steps

MetCon

i) 8 Minute AMRAP of:

1 Shuttle Sprint (40′)

1 Burpee

2 Shuttle Sprints (40′)

2 Burpees

3 Shuttle Sprints (40′)

3 Burpees

Etc…

ii) 8 Minute AMRAP of:

2 Calories Row

2 Hang Muscle Snatch (Bar)

4 Calorie Row

4 Hang Muscle Snatch (Bar)

6 Calorie Row

6 Hang Muscle Snatch (Bar)

Etc…

iii) 8 Minute AMRAP of:

3 Thrusters (Bar)

3 Situps

6 Thrusters (Bar)

6 Situps

9 Thrusters (Bar)

9 Situps

Etc…