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November 22, 2016

TUESDAY: Back Squats!

Take 90% of 1 Rep MAX Back Squat (optional: add #20), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)

*Clips are required. De Load with care.

SCALE DOWN OPTION:
3 Rep Semi Heavy Back Squat

STRENGTH ALTERNATIVE:
12:00 – 15:00!

12/10 Calorie Row (4)

15 OH Swings #44/25

50 Bicycle Kicks

MET CON: 15:00 Clock!

Goal: Sub 13:00! Perform as much of the BB work UB as possible (and rounds 4 and 8 of TTB).

Ladder: 4-8-12-12-8-4

*BUY IN: 400 M Run!

E:
Hang Power Cleans #135/95
S2O
TTB

RX:
TTB
Hang Power Cleans #115/75
S2O

SCALED:
Hang Power Cleans #95/65

S2O (DB Push Press #35/25)

TTB (TTB-A, Hanging Knee Raises, Double Knee Hugs)