Happy Veteran’s Day to those who served, those still serving, and to the those who made the ultimate sacrifice. To The Lost…

Power

1) 5X1 Power Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

2) 1XME T&G Cleans (full) from floor @ 100% of max triple from #1

Strength

1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

4 rounds for total working time of:

5 Power Snatches 135/95#
7 Target Burpees 12″ (target should be 12″ above highest single arm reach)
9 Muscle-Ups
7 Target Burpees
5 Power Snatches 135/95#

Rest 2:00 after each round.

To The Lost…