Sanitas Strength Weekly Preview Nov 5 through Nov 9

Monday:

A) 12min to a Heavy Split Jerk

B) 4×4 Push Press at 80% of 1RM

C) EOMOM x 10min
Even: 5sec Dip Support Hold + 5sec Eccentric + sec Bottom of Dip Hold + Strict Dip
Odd: Max Effort Inverted Rows

D) 3 Sets of 2min AMRAP/6min Rest
150ft Shuttle Run + 6 D-Ball Cleans at 100#/80#
150ft Shuttle Run + 6 D-Ball Squats at 100#/80#

Wednesday:

A) Weightlifting
E2MOM x 12min
Power Snatch + Snatch Balance + OHS + TnG Squat Snatch

B) Strength
Back Squat
E2MOM x 12min
6 Reps at 75%

C) Strength Metcon
Death By…
DB Burpee + DB Thruster

D) Core Accessory
3 Sets for Max Quality
Max Chin Above Bar Hold
R: 30sec
Max Effort Ring Plank Hold (external rotation through shoulder)
R: 30sec
Max Effort Prone Hold on GHD
R: 1min

Thursday Night (Only):

A) Weightlifting
E2MOM x 12min
Power Snatch + Snatch Balance + OHS + TnG Squat Snatch

B) Strength
Back Squat
E2MOM x 12min
6 Reps at 75%

C) Strength Metcon
Death By…
DB Burpee + DB Thruster

D) Upper Body Strength:
Bench Press
3-3-3-3 *start at 75% and increase load as you go

Friday:

A) Weightlifting
Power Clean EMOM until failure
Start at 60% and guys add 10# every minute and women at 5# every minute

B) Gymnastics Strength Work
EOMOM x 10min
Even: 40sec Muscle-Up Kip Swings
Odd: 40sec Muscle Box Transitions

Level Up:
Every 2min for 10min
3 Kip Swings + Muscle-Up + 3 Kip Swings + Muscle-Up + Muscle-Up Eccentric

C) Strength WOD:
10min AMRAP
50ft Double KB Front Rack Walking Lunge at 53/35
10 Bench Press at 185#/125#
50 Double Unders

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