November 3, 2021

November 3, 2021

11/3/21

Weightlifting
Deadlift (Weight)
Build to a heavy single around 80-90% of 1RM

Then go into the EMOM listed next

Metcon (Weight)
EMOM 10 Min

2 Deadlifts 50% of 1RM

-Drop and rest between reps
*Reps are intended to be pulled off the floor with as much speed as possible

Metcon
Metcon
4 Sets for Quality:

1 Min weighted plank
20 HEAVY Russian KB Swings

-Plank is ideally unbroken. Add weight if possible
*Swings are as heavy as possible, but unbroken

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 16Min

10 Hang Power Snatch 95/65
100M Run
3 Burpee Muscle Ups

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