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Here is what we found…
Basic & Performance Conditioning: 7 RFT: 7 Power cleans, 95/65 7 Thrusters, 95/65 7 bar-facing burpees Clean and Jerk Work up to a heavy single
Saturday 11/21 Cash In: 1 mile run Cash Out: 3×15 weighted back extensions Basic & Performance In teams of three, alternate to complete as
Cash In: 4x 200m…30sec rest  Basic & Performance Strength: 5 rounds (10 minutes) – EMOM, complete: -Odd minute: 3x muscle clean (Work up to
Cash in: 1×800 Cash Out:Â 3×15 floor wipers Basic &Performance Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups
Cash in: 2×400 Cash out: 3×10 ghd situps Basic & Performance Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring
Cash in: 3x200m with 60 sec rest Cash out: Max rep toes to bar Basic & Performance Strength: Clean + jerk: Work up to
Cash out: 3×10 evil wheels Basic Three sets of: Dumbbell Bench Press x 8-10 reps @ 30X0 Rest 45 seconds Kettlebell Swings x 20-25
Sunday 11/15 Â Basic & Performance Snatch Work up to a heavy Snatch in 10 minutes or less Work up to a couple moderate weight
Saturday 11/14 Cash In: 1 mile run Cash Out: 3×15 knee ups/toes to bar Basic & Performance In teams of two…split tasks anyway…1 person
Cash In: 4x 200m…30sec rest Basic & Performance bench press+PAUSE bench press (2 sec) on last rep: 65%x10, 75%x8, 80%x6, 85%x4, 88%x3. clean deadlifts: use
