November 18, 2019

November 18, 2019

12 minute clock to complete :

3 rounds

1 minute cardio piece of choice

15 pvc overhead squats

duck walk - half of room

15 bent over empty barbell row 

25 jumping jacks 


for time :
3 rounds
12 chest to bars
4 squat cleans 155/105

notes :
- rx+ - 185/115 lb barbell + 8/6 bar muscle ups
- 12 minute time cap.
- level 2 - pullups + 135/95 lb barbell
- level 3 - jumping pullups + 95/65 lb barbell 


4 sets
every 3 minutes perform
50 double unders
6 overhead squat 135/95

notes :
- rx+- 155/105 lb barbell
- bar comes from ground.
- can full snatch first rep.
- level 2 - 25 double unders + 95/65 lb barbell
- level 3 - 100 (or 50) single unders + 65/45 lb barbell
- sub front squats if needed.


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