“The Line”

Workout Description

Growth

Monday, November 22nd, 2021

A. Snatch build to a tough single (lets get a weight) 12-15mins
B. Back Squat @20X1; 3, 2, 1, 3, 2, 1; rest 90sec second 321 more than first
+
5 sets increase pace per set
Row 350m
15 wall balls 20/14# 10/9' target
12 TTB
9 box jump on and over 24/20"
6 burpees
rest walk 60sec
+
Walk 5-10mins

Commit

Monday, November 22nd, 2021

AM

10mins easy pace
1min row
1min AB
1min Ski
1min Side plank 30sec R and L
1min Mobility your choice
+
20min 75% effort of each
1 - Burpees same pace each set
2 - Box step ups 20"
3 - SA DB HPC and Jerk alt hand per rep 50/35#
4 - Jump rope singles
+
Mobility your choice

PM

A. Three-position snatch 1" from the ground - below knee - mid thigh - pause 2 sec at each and full snatch on the 90sec for 8sets
B. Snatch pull cluster 2. 2. 2; rest 15sec/rest 90-120sec x 3
C. Front squat build to a tough 3 from rack in 4sets
+
10mins 85% effort pace
2 OHS 95/65#
2 CTB pullups
2 cal row
increase reps by 2 for everything each round
+
10mins 85% effort pace
12 hip ext
Run 200m
12 GHD situps
44 DU
+
10mins easy spin on bike cooldown

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