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Week 11 | 2019

Week 11 | 2019

Monday 3/11/19

Front Squat with 3 second pause in the bottom, build to a heavy | 275#

2x3 at 90% of that heavy front squat, no puase

Power Snatches, 6x5 Tough & Go Climbing | 155#

3 Rounds for time: 10 power snatches 115#, 20 Box Jump Overs, 30 Wall Ball Shots 20# | 12:18

Shooting Under Duress Mondays: 3 rounds for time: 40m Sandbag Sprint 50#, 40m Sprint no sandbag, Shoot one arrow | 2:18

Tuesday 3/12/19

Back Squat 3 rep Max with 1 second pause in the bottom | 305#

2x3 90% of the heavy triple back squat | 285#

3 Rounds not for time of max effort handstand hold (no wall) + strict muscle ups (5-6-7)

2 Rounds for time: 50 cal bike, 40 weighted sit-ups 25#, 30 Chest to Bar Pull-ups, 20 d-Ball Cleans 150# | 23:01

Narrow Grip Bench 3x10 135#

Wednesday 3/13/19

Running Clock: 0:00 60 cal ski erg, 40 DB alternating Snatches 50#, 20 bar muscle ups | 8:31

10:00 - 2 Rounds of: 25 Box Jump Overs 30", 150' d-Ball Carry (bear hug) 100#, 5 legless rope climbs 15' | 7:56

20:00 - 3 Rounds of: 20 shuttle runs (30' down/30'back), 20 Toes To Bar, 20 Cal Row | 11:26

Thursday 3/14/19 REST DAY?

Friday 3/15/19

19.4 - 3 Rounds for time: 10 snatches 95# + 12 bar facing burpees | 3:13, rest exactly 3 minutes then 3 Rounds for time: 10 bar muscle ups + 12 bar facing burpees | 4:47

Saturday 3/16/19 REST DAY

Sunday 3/17/19

5 Rounds for time: 500m Ski Erg + 400m Run | 24:00

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