BUILD CYCLE WEEK 11

WARM UP

SQUAT SNATCH

6 sets on 2:30

• 1 Rep @ 78%
• 1 Rep @ 81%
• 1 Rep @ 83%
• 1 Rep @ 81%
• 1 Rep @ 86%
• 1 Rep @ 88%

“Karabel”

10 RFT, Time cap 18 mins

• 3 Power Snatches RX 135/95 Scaled 95/65
• 15 Wallballs RX 20/14 Scaled 10 reps

*****Additional Work*****

Deficit Snatch Pull

3 Sets of 3 @ 100% on 3:00

Run + Legless Rope Climbs

10 Rounds on 1:30

• 200m Run
• 1 Legless Rope Climb

Kettlebell + Carry + Double Unders

For Time, Time cap 18 mins

4 rounds

• 12-9-6-3 Double Kettlebell Hang Clean & Jerks
• 120ft-90ft-60ft-30ft Farmers Carry
• 120-90-60-30 Double Unders

Kettlebells: 70/53lbs