Friday, November 9

Our second Friday in "Grindstone". Building upon last week, changing our complex work on the clean and jerk to start, followed by our next build in the Stamina Squats. Conditioning to follow in "Cover Girl", an 18:00 workout with a large buy-in to the scored portion. ACTIVATION 1:00 Slow Bike or Row, directly into: 2Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 Sit-Ups 1 Round: :30s Walkouts :30s Alternating Samson Stretches :30s Warrior Squats Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Grindstone - Clean and Jerk Complex (5 x 4)

5 Sets of the Complex: 1 Hang Squat Clean 1 Push Jerk 1 Hang Squat Clean 1 Split Jerk Set #1 - 70% of 1RM Clean and Jerk Set #2 - 74% of 1RM Clean and Jerk Set #3 - 78% of 1RM Clean and Jerk Sets #4+5 - 78-86% of 1RM Clean and Jerk Based off feel on the final two sets. Aim is to hold onto the bar for the entire duration of the complex.

Stamina Squat 1&3 (EMOM 12)

Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats

Cover Girl (AMRAP - Rounds and Reps)

In an 18:00 Clock... 5 Rounds: 200 Meter Run 10 Overhead Squats (95/65) With Time Remaining, Max Rounds: 5 Chest to Bar Pull-Ups 7 Kipping Handstand Pushups 21 Air Squats Score is rounds plus repetitions of the triplet. The "buy-in" of running and overhead squats does not contribute towards the score.

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