MONDAY, NOV 7
Snatch Complex
18 minutes to build to today’s heavy set:
Hang snatch + snatch
(1+1)
Power or squat snatches permitted. The reps do not need to be completed unbroken, so you may drop the bar after the hang snatch (although you should pick the bar back up within about 5 seconds).
Metcon
AMRAP 9:
9 power snatch (115/75)
12/9 cal erg (row, ski, or bike erg)
TUESDAY, NOV 8
Coach Vlad Workout #2
AMRAP 30:
600m run
10 front squat (185/125)
7/5 bar muscle-up
WEDNESDAY, NOV 9
Speed Intervals
Every 7:00 x 5 rounds:
5 deadlift (70%)
10 burpee
10/8 cal assault bike
See prep notes for more info.
THURSDAY, NOV 10
The Mullet Bullet
For time:
50 wall ball (30/20)
40 toes-to-bar
30 power clean (135/95)
20 strict HSPU
10 cluster* (155/105)
*Cluster = squat clean thruster
Compare to 4/12/22. This is one of coach Evan’s workouts.
FRIDAY, NOV 11
Bench Press
Every 2:30 x 5:
5 bench press
Metcon
4 rounds:
8 ring dip
100m shuttle run (2 x 50m “laps”)
12 DB push press (PYO weight)
-Rest 1:00-
See prep notes for more info.