Front Squat Night

In celebration of giving children cheap chocolate, we'll be moving this to Thursday night and cancelling Friday!!

1. FS: 1-1-1
--treat these as a warm-up

2. Chipper
10 FS (155/105)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU

Complex!

Perform the following three times (this is one attempt) without putting the bar down:
6 DL
3 Mid Hang Pwr Clean
1 Push Jerk

--You have 5 attempts to find your best weight.
--Bar may be dropped after the jerk, but must be taken up again right after it settles.

Deload BS

1. BS 3x3 @75% of the heavy single you did on 15 Sep

2. 3 Rds for max reps:
--1 min WB
--1 min BJ
--1 min pushups
--1 min rest

**We will stagger the start times so that we all hit the movements in the right order.

Last Power Clean Exposure

1. Pwr Clean 1-1-1-1-1 (e4/4) --> find a new 1RM

2. Take 12mins to find a new DU PR. If you don't have DUs, work on technique and also find a singles PR.

Double AMRAP Night

1. AMRAP 10mins:

--10 ring dips
--20 KBS

2. Rest 5 mins

3. AMRAP 10mins:
--10 pullups
--10 burpees

Last Big Lift Night!!

Next week we will deload on the BS, and the following week try for a new 1RM!

1. BS 1x20 (e6/8) --> add 2.5-5 lbs from last exposure

2. AMRAP for 10mins:
--35 DU
--12 Thrusters (95/65)

Chipper Friday

Are you ready??

-200m run
-9 MU
-9 Push Jerks (135/95)
-400m run
-6 MU
-6 Push Jerks
-600m run
-3 MU
-3 Push Jerks

**Sub 2x ring dips for MU

Exposure the Fifth

1. BS 1.20 (e5/8) --> add 2.5-5 lbs from last exposure

2. Couplet -- 10 Rds of:
--5 hang pwr snatch (95/65)
--5 bj

Thanksgiving Couplet

A quick couplet to work off the Thanksgiving food. This is the third of four pwr clean exposures. Follow up with skill work if you want more work.

Do:
15-10-5 Pwr Clean (135/95)
5-10-15 HSPU

Make-Up for Monday

We're doing Monday's lifts on Friday night so we don't miss an exposure!!

1. BS 1x20 (e4/8) --> add 2.5-5 lbs from last exposure

2. EMOTM for 12mins: perform 1, 2, or 3 MU or false-grip pullups with ring dips

Jackie

We're hitting Jackie!!

-800m run
-50 thrusters (45/35)
-30 pullups


We'll follow this up with 10mins of handstand work...

Exposure 4

1. BS 1x20 (e4/8) --> add 2.5-5 lbs from last exposure

2. EMOTM for 12mins: perform 1, 2, or 3 MU or false-grip pullups with ring dips

Filthy Fifty

Look at your former times here.

We are again subbing supermans for the back extensions.

50 BJ
50 Jumping pull-ups
50 KBS
50 Walking lunge steps
50 Knees to elbows
50 PP (45/35)
50 Supermans
50 Wall ball
50 Burpees
50 Double unders