Tuesday 11.27

A lot of sore, tight bodies today. Keep the mantra in your head the first few days back that you can’t make up for lost time, you can only move forward. And take what your body gives you. You cannot push yourself through whatever you feel after a break that isn’t fitness friendly or you will just hurt yourself and need more of a break! Take it as it comes this week, the programming will be guided this way.




Strength : Press
1 rm PR attempts

7 Thrusters 115/75
14 Pull-ups

S: 75/55, Jumping Pullups
L1: 95/65, Scaled Pullups
Rx+: 135/95, CTB



Lift: Squat Clean
EMOM 12m : 2 Reps

Lift 2: Press

Conditioning : 12m AMRAP
9 Thrusters
21 KB Swings 53/35


The Program

1. Strength and WOD

2. 12m AMRAP
50′ Broad Jumps
7 SA KB Squat Clean Thruster 70/53 (each side)
5 Burpee + Muscle Up

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