Month: November 2022

AMRAP 10 Minutes:

Pull Up x1

Double Unders x20

-Ascending Pull Ups by 1s

-Ascending Double Unders by 20s

10 Rounds

Squat Snatch x5

Power Clean & Jerk x5

5 Rounds:

Back Squat x3-5 (75-85%)

Seated Shoulder Press x12

Staggered Deadlift x10/side

Rest As Needed

40 seconds work/ 20 seconds rest – 5 Rounds

• Shuttle Run (forward/back peddle)
• DB Plank Drag
• Broad Jump + Backwards Jump
• Ball Slam

(Alt between movements)

“DT”
5 Rounds:
Deadlift x12
Hang Power Clean x9
Push Jerk x6

Every 4 Minutes for 5 Rounds

Row 500m

Skip 30-60 seconds (single unders)

5 Rounds:
Push Press x3-5 (70-80%)
Heel Elevated Front Rack/Suitcase Squat x10alt
Renegade Row x8-10alt
Rest 2 Minutes