10/18

-Squat

Week 11 day 1

-amrap 4

45 jump rope

20 barbell thruster

10 alt. dumbell snatch

4x

 

*1 min rest between each round



10/19

-deadlift

week 11 day 1

-snatch

6x1 @ 90%

- afap

21-15-9

Hanging knee raise

Overhead Squat

 



10/20
 
-Shoulder press

week 11 day 1

 

-bench 

week 11 day 1

-15 emom

5 pull-ups

10 push-ups

15 air squats



10/21

-squat

week 11 day 2

 

-clean

6x2 @ 85%

 

-afap

30 heavy clean & jerks

*3 burpees every minute



10/22

-deadlift

week 11 day 2

 

-15/12 cal bike

15 cleans @ 75%

15/12 cal bike

12 cleans @ 80%

15/12 cal bike

9 cleans @ 85%

15/12 cal bike

6 cleans @ 90%

15/12 cal bike

3 cleans @ 95%

15/12 cal bike

1 clean @ 100%

 



10/23

-Bench

week 11 day 2

 

-shoulder press

week 11 day 2

 

-6x afap

24 air squat

24 push-ups

24 lunges

500/400 row or run