Sunday Rundown | Nov. 27-Dec. 3

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November 24, 2023
Sunday Rundown | Nov. 27-Dec. 3

231127

RX

For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars

PARTNER BADGER

PARTNER

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-meter run– Athletes run together but break up the cleans and pull-ups as needed.

231129

HEAVY DAY

For load:5-5-5-5-5:

Push press

231130

8 rounds for time:

8 alternating DB hang snatches (35/50 lb)

8 box jump-overs (24/30 in)

DISRUPTED DT

Every 3:00 for 7 rounds:

12 deadlifts (105/155 lb)

9 hang power cleans

6 push jerks

– Use the same barbell for each movement.

– Score is slowest round.

231202

On a 12:00 clock:

50-calorie row

40 KB swings (35/53 lb)

30 KB goblet squats

20 burpees

Max rope climbs

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