Weekly Update: 11/18 - 11/24

11/18
Amateur FGB
1 min max Toes-to-Bar
1 min max Hip Extensions
1 min max Box Jumps @ 50%

11/19
"Randy"
75 / 55 pound Power snatch, 75 reps for time.

11/20
Weight Ladder
Start at 50% max Shoulder Press
Every minute increase by 10#
if your max is under 100# go up by 5# each minute

11/21
9 - 6 - 3
Wave Back Squat @ 55% max
21 - 15 - 9
GHD Raise

11/22
“Burn the Bird”

11/23
Alpine
6 Rounds
45 seconds Max Floor Wiper @ 50% max Bench Press
45 seconds Double KB Clean @ 20% max clean in each hand
3 minute rest

11/24
"Bull"
Two rounds for time of:
200 Double Unders
135 pound Overhead Squat, 50 reps
50 Pullups
Run 1 mile