November 18, 2020
201811
Warm-up
Strength
Deadlift (Weight)
3 Waves (9 total Sets)
5-3-1 Reps
5-3-1 Reps
*When starting each new Wave, goal is to be heavier than previous Set. End at heavy single for the day!
Metcon
0:00-3:00-
Run 400m
*Max Dbl DB Power Cleans in remainder
Run 400m
*Max Dbl DB Power Cleans in remainder
Rest 1:00
4:00-7:00
Run 400m
*Max Dbl DB Lunges
Rest 1:00
8:00-11:00
Run 400m
*Max Dbl DB Power Cleans in remainder
Rest 1:00
12:00-15:00
Run 400m
*Max Dbl DB Lunges
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