Monday. 11.2.15

MOB: Full body mobility
WU and Review: 6 pull-ups. 200m run. Review High Hang Squat Clean.

S: High Hang Squat Clean. 15:00 to a (FAST!!) 1RM.
C: 5 RFT of:
6 front squats at 65% of today’s high hang squat clean 1RM
12 pullups
200m run

LIII: 8 pullups.
LII: 12 jumping pullups
LI: Weights and subs of choice.

PWMOB: Lax ball in C/S/B/Forearm/Glutes. Stretch hamstrings. Hip flexors.

Chisel:
S: 5 rounds of: 5 DB Hang Squat Cleans + 10 4-count mountain climbers. Rest 2:00.
C: 5 RFT of:
6 DB front squats
12 pullups
200m run

Advanced: C2B pullups
Endurance:
C: 4 RFT of:
5 front squats at 65% of today’s high hang squat clean 1RM
15 strict pullups
400m run

The Mar:
5 rounds:
10 walking lunges
10 push press
Fully recover

M2B:
S: Front Squat. 5×5.
C: 5 rounds of:
12 air squats
6 pullups
500m row

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