Monday 11/14

WORKOUT for Monday 11/14/2022

front squat 50/5 (2), 60/3, 75/5, 85/3, 95/1+

every minute on the minute for 20 intervals:
a. 2 power clean + jerk
b. 5 box jumps, high

Post average weight used and highest box used to whiteboard!

ENGINE for Mon 11/14

for time:
300 single unders
250 crunches
200 toe taps
150 double unders
100 slam ball
50 dips

Partition anyhow.

BODYBUILDING for Mon 11/14

Go as heavy as possible for each element, as long as you complete the prescribed volume.

3 rounds
10 bench press
8 one-arm bent over row (R)
8 one-arm bent over row (L)
2:00 rest

3 rounds
10 bent-arm pec fly
10 inverted/ring row
1:00+ rest

5 rounds
8 unbroken renegade rows
rest as needed