11.11.14 – Press and MetCon(3×1/1-KBS&PU)
November 10, 2014
11.13.14 – MetCon(Row/Bar Complex)
November 12, 2014

Strength:

Fitness:
Three sets of:
Good Mornings x 8-10 reps
Rest 60 seconds
Toes to Bar x 6-8 reps
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds

Performance:
Five sets of:
3 Position Snatch (or 3 Position Clean)

Rest 2 minutes

MetCon:

Fitness:
Complete as many rounds and reps as possible in 8 minutes of:
8 Goblet Squats
100 Meter Run

Performance:
Complete as many rounds and reps as possible in 8 minutes of:
8 x Overhead Squats (or Front Squats)
8 x Lateral Jumps Over Barbell
8 x Toes to Bar