Monday:  November 25, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, :90/side

:60 Squat Hold
20 Air Squats
:60 HS Hold (or pushup plank position)
20 Empty bar hang squat clean thrusters

Strength(15:00 – 35:00)
Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week)

Otherwise, do a 5×5 at moderate weight.

*We will be following this “Modified Texas Method” squat cycle for the next few weeks (5RM on Monday and 4×5 at 90% on Fridays, we will then move to a 3RM on Mondays and 4×3 at 90% on Fridays).  After 8 weeks, we’ll re-test our squat max.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
1-10
KB Swings
Burpees
Sit Ups

Performance/Competition
1-10
KB Swings (70/55lbs)
Burpees
Toes 2 Bar

Option 2:  55/35lbs on the KB

Optional Workouts of the Week

Option 1:
100 Thrusters for time (95/65lbs or less)

Option 2:
Open 11.3*
AMRAP 5
Squat Clean & Jerk (165/110lbs)

*Your score is one rep for the squat clean and one for the jerk.