• Daniel LaPointe

Monday, November 7


2k Partner Row

- Switch every 500m - While one partner is rowing other partner is going to work on mobility drills

Core-2

2 rds (45 on: 15 off) Hollow Hold Superman Situps

Clean & Jerk Complex - 6 (1 EMOTM x 7 min)

1 Clean High Pull + 1 Power Clean + 1 Full Clean + 1 Push/Split Jerk

-Use your Clean&Jerk percentage as baseline. -Warm-up and start your first set at 70~75% 1 RM Clean&Jerk. -Increase weight 5-10% each round only with GOOD FORM and TECHNIQUE

Metcon (AMRAP - Rounds and Reps)

9 mins AMRAP 9 Power Cleans(95/63) 9 Burpees 9 Power Cleans 9 Box Jumps(24''/20'')

Rx+ (115/73), Burpee OTB, Rebounding BJ(Rest only at the top)


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