Friday, November 30th

A.

STAMINA SQUATTING: Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats 79% of our estimated 1RM Front Squat. In week 4 of our stamina squatting, we are increasing 3% from last week's efforts.

B.

METCON:

For Time: (10 Minute Cap) 30 Clean and Jerks (185/135) On the Minute: 5 Toes to Bar

*Starting on the 1:00 - 5 Toes to Bar

Stimulus wise, we are looking for a barbell that we could complete 7+ repetitions unbroken with, touch and go, when fresh. On the heavier side today, with fast singles from the onset being a strong strategy for the vast majority of athletes.

Starting on the 1:00, stop and complete 5 toes to bar before returning back to the clean and jerk barbell. Score is total time until we have completed the 30th clean and jerk.


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