Monday 11.16.20

*We will be starting our new strength cycle after these last maxes. We will be doing a cycle of Wendler 5-3-1 (with accessories) and then a cycle of the 5-3-1-3-5. This will take us close to the Open, where we will focus on maintaining strength.


3 min cardio

5 Burpees

10 Legs Swings

10 Air Squats

10 Around the Worlds

10 Plate Thrusters

10 PVC Passthroughs

10 PVC OH Squats

Barbell Warmup + Push Jerk + Snatch


1 Rep Max Snatch (any variation)


3 sets of 5 Power Snatch


“Air Force”

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

(Rx 95/65) (Fit 65/45)

**4 Burpees at the top of each minute. Your first set of burpees won’t be until minute 1, so you have the first minute to get as much work done as possible. Scale the burpees so you have at LEAST 30 secs of work.


Couch Stretch

Pigeon Pose

Straddle Stretch