Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk This week warm up to 5-10 more pounds then last week and hit 5-6 singles there B) Workout. 3 rounds for time of: 900-meter run or 1k row 200′ farmers carry @ 70/55#/hand 50 sit ups C) finisher…

Tuesday A) Hybrid position DL from elevated surface 1.1.1 cluster set @ 80% of last week’s final single for 2 working sets @ this weigth have 4 good warm up sets to this weight B) DB goblet bulgarian split squat. x5/side x 3 sets holding the same heavy weight for all working sets C) Dynamic…

Tuesday 11/4 A) 300 M Ski Every Minute do 10 Jumping Jacks (Begin With JJ) B) 3 sets 5 Feet Elevated Jack knife Chin Ups 10 Goblet Good Mornings C) 3 Rounds 2 Min On: 1 Min Off 5 Ring Rows 10 Ball Slams 10 KBS

Monday `11/3/25 A) UB pull work 4 Hang power power cleans w/out foot movement -quick reset- 5-8 supinated grip bb rows -into- 20 banded pull aparts rest 60-90 seconds x4 rounds B) UB push work Single arm half kneeling landmine press x 5/side db lateral delt rases x 12 reps push ups x 1:00 max…