Weekly Overview: 2–8 November

This week we sharpen the Olympic lifts and take on two big tests: the November monthly challenge and Mission 22.

The theme is speed and positions under the bar, backed by honest conditioning. Power cleans, snatches and clean and jerks run through the week, from a light Monday EMOM to heavy singles on Saturday. Around them sit a rowing ladder, partner squat intervals, a long bodyweight challenge, a leg-burning AMRAP, a dumbbell snatch chipper and a 45-minute Sunday triathlon. Move well, pace sensibly and pick options you can sustain.

Monday opens with eight minutes of power clean and jerks on the minute. The Row & Power Clean Ladder follows: 40-30-20-30-40 calories on the rower with seven power cleans after every row, inside a 20-minute cap.

Tuesday has two sessions. The weightlifting session is all snatch: a slow deadlift and muscle snatch complex, a pull, pause power snatch and overhead squat complex, then pause snatches building to 90%. The conditioning session is a partner workout of double unders and back squats, ten sets each, followed by Bulgarian split squats and hamstring curls.

Wednesday is the November monthly challenge: a 1 mile run, 50 strict pull-ups and 100 push-ups, with a 26-minute cap. Ring dip holds and negatives follow.

Thursday starts with three sets of 12 deadlifts, then a 20-minute AMRAP of air bike, box step-ups and wall balls. Find a steady pace and keep it.

Friday combines hang power snatches and snatch grip push presses every 1:30, then the DB Snatch Chipper: alternating dumbbell snatches between toes to bar and burpee to bar.

Saturday has two sessions. The weightlifting session works a clean complex, clean and jerk singles at 80-85%+, floating clean pulls and strict press with push press. Mission 22 is a partner chipper of 22 movements, 22 reps each, with a 45-minute cap.

Sunday is Tri with Rich: ski or row, Bike Erg, then run for maximum metres on a 45-minute clock.

Your coach will help you choose the right loads, reps and skill options. Train hard. Scale smart. Keep moving well.

Monday: Power Clean Row Ladder

Crisp power clean and jerks on the minute set up a rowing ladder that keeps coming back to the barbell. Keep your cleans fast and tidy even when the lungs are working.

Strength — Power Clean and Jerk

Every 1:00 for 8 sets:

• 2 Power Clean and Jerks

Choose a load you can move quickly and cleanly every minute. Your coach will help you set it.

Workout — Row & Power Clean Ladder

For time:

RX:

• 40-30-20-30-40 Calorie Row (Women: 32-24-16-24-32)
• 7 Power Cleans after every row (85/57.5kg)

Intermediate:

• 40-30-20-30-40 Calorie Row (Women: 32-24-16-24-32)
• 7 Power Cleans after every row (70/47.5kg)

Scaled:

• 30-20-10-20-30 Calorie Row (Women: 24-16-8-16-24)
• 7 Dumbbell Power Cleans after every row (light)

Accessory — Optional

2-3 sets:

• 10 Strict Toes to Bar or 10 Strict Hanging Knee Raises
• :20 L-Sit Hold, L-Hang Hold, or Tuck Hold

Target Times

Cap: 20:00. There are 35 power cleans in total, so choose a barbell load you can keep moving in small, quick sets.

Strategy

Pacing - The ladder comes back up after the middle row, so don't empty the tank on the first 40 calories. Hold a steady stroke rate you can repeat on the final row.

Efficiency - Keep the bar close to the rower so you can step straight from the handle to the barbell. Quick singles or small touch-and-go sets on the cleans both work; just decide before you start.

Red Flags - Cleans pulled with a rounded back or caught with soft elbows and a deep forward lean. Lighten the bar. If rowing splits fall off sharply in the first two rows, drop to the shorter ladder.

Tuesday: Snatch Session

A weightlifting session built around positions and patience in the receive. Light complexes come first, then pause snatches building to a heavy single.

Strength — Slow Snatch Deadlift to Power Position + Power Position Muscle Snatch + Snatch Drop

3 x 7:

• 1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
• 1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
• 1 Slow Snatch Deadlift to Power Position + 3 Power Position Muscle Snatch + 3 Snatch Drop @ 6/10 RPE

Strength — Snatch Pull + Hang Pause Power Snatch + Overhead Squat

3 x 3:

• 1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @ 70% 1 RM Power Snatch
• 1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @ 75% 1 RM Power Snatch
• 1 Snatch Pull + 1 Hang Pause Power Snatch + 1 Overhead Squat @ 75-78% 1 RM Power Snatch

Hang Pause Power Snatch: pause in the receive for 3 seconds.

Strength — Pause Snatch

• 1 Pause Snatch @ 70% 1 RM Snatch
• 1 Pause Snatch @ 75% 1 RM Snatch
• 1 Pause Snatch @ 80% 1 RM Snatch
• 1 Pause Snatch @ 75% 1 RM Snatch
• 1 Pause Snatch @ 80% 1 RM Snatch
• 1 Pause Snatch @ 85% 1 RM Snatch
• 1 Pause Snatch @ 90% 1 RM Snatch

Pause in the receive for 2 seconds.

Accessory — Successory

3 sets:

• 20 Alternating Single Arm Kettlebell Push Press (leave one arm overhead as you push press the other one)
• 10 Goblet Hold Cossack Squats
• 20 Dumbbell Hammer Curl

Strategy

Pacing - The first complex is at RPE 6, so keep it light and treat it as technique work. On the pause snatches, the wave drops back to 75% after 80% for a reason: use it to reset your timing before the heavier singles.

Efficiency - On the slow deadlift, own the position over the bar before reaching the hips. In every pause, hold a stable overhead position with active shoulders and a braced trunk, then stand.

Red Flags - Bar drifting forward in the receive, soft elbows overhead or being unable to hold the pause. That's your ceiling for today, so stay at that weight rather than chasing the percentage.

Tuesday: Double Unders & Back Squats

A partner interval session: one works while the other rests. Keep the rope smooth and the squats strong for all ten sets.

Workout — Partner DU & Back Squat Intervals

Teams of 2, 10 sets each, alternating 1:1:

RX:

• 50 Double Unders
• 5 Back Squats (92.5/60kg)

Intermediate:

• 40 Double Unders
• 5 Back Squats (85/57.5kg)

Scaled:

• 40 Single Unders
• 5 DB Goblet Squats (moderate)

Strength — Bulgarian Split Squats + Banded Hamstring Curls (Post Workout)

3 sets:

• 10/10 Single-Leg DB Bulgarian Split Squats @ moderate
• 20 Banded Hamstring Curls

Accessory — Optional

Tabata, 8 sets (4:00):

• :20 Hip Extensions or Supermans
• :10 Rest

Target Times

Cap: 25:00 for all 20 sets between the pair.

Strategy

Pacing - Your rest is your partner's work, so make every set count without rushing. The squats are heavy enough that five clean reps beat five rushed ones.

Efficiency - Rack and unrack the bar safely and quickly, and have the rope ready next to the rack. Hand over clearly so there's no dead time between partners.

Red Flags - Squat depth shrinking or the chest falling forward as sets build up. Lighten the bar. If double unders keep tripping, switch to the intermediate count or single unders to keep the intervals moving.

Wednesday: November Monthly Challenge

This month's challenge is a run followed by a big volume of upper-body bodyweight work. Record your time to compare next time.

Workout — November Monthly Challenge

For time:

RX:

• 1 Mile Run
• 50 Strict Pull Ups
• 100 Push-Ups

Scaled:

• 1200m Run
• 50 Ring Rows
• 100 Box, Bar or Knee Push-Ups

Skill — Ring Dip Hold + Negative (Post Workout)

3-5 sets:

• 3-5 Reps of :05 Ring Hold + :03 Descent

Accessory — Optional

3-4 sets:

• 8 Double DB Z-Press (heavy)
• 15 DB Front Raise (heavy)

Target Times

Cap: 26:00. If you reach the cap, record how far you got.

Strategy

Pacing - Run at a pace that lets you start the pull-ups straight away. Break the strict pull-ups and push-ups into small sets early, well before you hit failure.

Efficiency - Keep rests between sets short and planned. Full range on every rep: chin over the bar on the pull-ups, chest to the floor and full lockout on the push-ups.

Red Flags - Strict pull-ups turning into kips, or push-ups losing a straight body line. Move to ring rows or raise the hands for push-ups so every rep counts.

Thursday: Deadlift + Leg Grind AMRAP

Higher-rep deadlifts build strength endurance, then 20 minutes of steady leg-heavy work tests your consistency.

Strength — Deadlift

3 sets:

• 12 Deadlifts

Your coach will help you choose a load you can move with good positions for all 12 reps.

Workout — 20:00 AMRAP

RX:

• 15/12 Calorie Air Bike
• 15 Box Step-Ups (50cm)
• 15 Wall Balls (9/6kg)

Scaled:

• 10/8 Calorie Air Bike
• 10 Box Step-Ups (low box)
• 10 Wall Ball Thrusters (light)

Accessory — Optional

For completion:

• Accumulate 3:00 Deadhang Hold from the pull-up bar or rings

Strategy

Pacing - Twenty minutes is a long time. Pick a round pace you could hold for the full clock and aim for similar round times throughout.

Efficiency - Drive through the whole foot on the step-ups and stand tall at the top. On the wall balls, catch into the squat and use your legs to send the next rep.

Red Flags - Rounding on the later deadlift reps, or wall balls repeatedly missing the target. Reduce the load or reps so the quality stays high.

Friday: DB Snatch Chipper

Barbell snatch work at speed, then a chipper that keeps returning to the dumbbell between gymnastics and burpees.

Strength — Hang Power Snatch + Snatch Grip Push Press

Every 1:30 for 6 sets:

• 5 Hang Power Snatch
• 5 Snatch Grip Push Press

Workout — DB Snatch Chipper

For time:

RX:

• 20 Dumbbell Alt. Snatch (22.5/15kg)
• 30 Toes to Bar
• 20 Dumbbell Alt. Snatch (22.5/15kg)
• 30 Burpee to Bar
• 20 Dumbbell Alt. Snatch (22.5/15kg)
• 30 Burpee to Bar
• 20 Dumbbell Alt. Snatch (22.5/15kg)
• 30 Toes to Bar
• 20 Dumbbell Alt. Snatch (22.5/15kg)

Intermediate:

• 20 Dumbbell Alt. Snatch (15/10kg)
• 25 Toes to Bar
• 20 Dumbbell Alt. Snatch (15/10kg)
• 25 Burpee to Bar
• 20 Dumbbell Alt. Snatch (15/10kg)
• 25 Burpee to Bar
• 20 Dumbbell Alt. Snatch (15/10kg)
• 25 Toes to Bar
• 20 Dumbbell Alt. Snatch (15/10kg)

Scaled:

• 10 Dumbbell Alt. Snatch (light)
• 20 Hanging Knee Raises
• 10 Dumbbell Alt. Snatch (light)
• 20 Up Downs
• 10 Dumbbell Alt. Snatch (light)
• 20 Up Downs
• 10 Dumbbell Alt. Snatch (light)
• 20 Hanging Knee Raises
• 10 Dumbbell Alt. Snatch (light)

Accessory — Optional

For completion:

• 100 Empty Barbell Curls

Target Times

Cap: 20:00.

Strategy

Pacing - The dumbbell snatches are where you can keep moving; the toes to bar and burpees are where people stall. Break the toes to bar into small sets from the start and keep the burpees at a steady rhythm.

Efficiency - Set the dumbbell beneath the pull-up bar to keep transitions short. Switch hands at the floor or in the air and keep the dumbbell close on the way up.

Red Flags - Toes to bar becoming singles early, or the dumbbell pressed out overhead rather than punched to lockout. Switch to hanging knee raises or a lighter dumbbell.

Saturday: Clean & Jerk Session

A heavier weightlifting session: a clean complex with a pause, clean and jerk singles in the 80s, strong pulls and pressing to finish.

Strength — Clean Lift Off + Clean Pull + Pause Power Clean + Push Jerk

• 1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
• 1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
• 1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk

Pause Power Clean: pause in the receive for 2 seconds.

Strength — Clean & Jerk

• 1 Clean and Jerk @ 80% 1 RM Clean and Jerk
• 1 Clean and Jerk @ 85% 1 RM Clean and Jerk
• 1 Clean and Jerk @ 80% 1 RM Clean and Jerk
• 1 Clean and Jerk @ 85% 1 RM Clean and Jerk
• 1 Clean and Jerk @ 80% 1 RM Clean and Jerk
• 1 Clean and Jerk @ 85% 1 RM Clean and Jerk
• 1 Clean and Jerk @ 85+% 1 RM Clean and Jerk

Strength — Floating Clean Pull

• 4 Floating Clean Pulls @ 95% 1 RM Clean and Jerk
• 4 Floating Clean Pulls @ 95% 1 RM Clean and Jerk
• 4 Floating Clean Pulls @ 100% 1 RM Clean and Jerk

Accessory — Shoulder Press + Push Press

• 4 Strict Press @ 65% 1 RM Strict Press + 4 Push Press @ 65% 1 RM Push Press
• 4 Strict Press @ 70% 1 RM Strict Press + 4 Push Press @ 70% 1 RM Push Press
• 4 Strict Press @ 75% 1 RM Strict Press + 4 Push Press @ 75% 1 RM Push Press
• 4 Strict Press @ 75% 1 RM Strict Press + 4 Push Press @ 75-75+% 1 RM Push Press

Score = Strict Press. Write Push Press weights in notes.

Strategy

Pacing - Take your time between the clean and jerk singles and treat each one as its own lift. Only go above 85% on the final single if the earlier lifts were fast and confident.

Efficiency - On the lift off, hold your back angle and balance over the whole foot. On floating pulls, keep the bar just off the floor between reps and stay patient until the bar passes the knee.

Red Flags - Missed jerks, slow turnovers or a back that rounds on the pulls. Stay at 80% or reduce the load and focus on quality.

Saturday: Mission 22

A long team chipper: 22 movements, 22 reps each. Settle into a rhythm, communicate with your partner and keep chipping away.

Workout — Mission 22

Teams of 2, for time. Each partner completes 22 reps of every movement.

RX:

• 22 Push Ups, each
• 22 Air Squats, each
• 22 Kettlebell Swings, each
• 22 Pull Ups, each
• 22 Deadlifts, each
• 22 Push Presses, each
• 22 Box Jumps, each
• 22 Burpees, each
• 22 Goblet Squats, each
• 22 Lunges, each
• 22 Toes to Bar, each
• 22 Hang Power Cleans, each
• 22 Thrusters, each
• 22 Box Jump Overs, each
• 22 Hand Release Push Ups, each
• 22 Kettlebell High Pulls, each
• 22 Reverse Lunges, each
• 22 Chest to Bar Pull Ups, each
• 22 Front Squats, each
• 22 Power Snatches, each
• 22 Burpee Box Jump Overs, each
• 22 Push Ups, each
• Barbell 42.5/30kg · Kettlebell 24/16kg · Box 60/50cm

Intermediate:

• The same 22 movements as RX, 22 reps each
• Barbell 35/25kg · Kettlebell 16/12kg · Box 50/40cm

Scaled:

• 22 Knee Push Ups, each
• 22 Air Squats, each
• 22 Russian Kettlebell Swings (light), each
• 22 Ring Rows, each
• 22 Dumbbell Deadlifts (light), each
• 22 Dumbbell Push Presses (light), each
• 22 Box Jumps (low), each
• 22 Up Downs, each
• 22 Goblet Squats (light), each
• 22 Lunges, each
• 22 Hanging Knee Raises, each
• 22 Dumbbell Hang Power Cleans (light), each
• 22 Dumbbell Thrusters (light), each
• 22 Box Step Overs (low), each
• 22 Hand Release Knee Push Ups, each
• 22 Kettlebell High Pulls (light), each
• 22 Reverse Lunges, each
• 22 Jumping Pull Ups, each
• 22 Dumbbell Front Squats (light), each
• 22 Dumbbell Alt. Snatch (light), each
• 22 Up Down Box Step Overs, each
• 22 Knee Push Ups, each

Accessory — Optional

3 sets:

• 10 Hanging Leg Raises
• 1:00 Side Plank (each side)

Target Times

Cap: 45:00. With 22 movements, think about steady progress rather than speed on any single station.

Strategy

Pacing - It's a long piece. Keep each set comfortably below your maximum so you're still moving well in the barbell section and the burpee box jump overs near the end.

Efficiency - Set up your barbell, kettlebell and box before the clock starts. Agree with your partner how you'll work through the list and keep transitions short.

Red Flags - Pulling and toes to bar sets falling into singles early, or barbell reps losing position as fatigue builds. Switch to the scaled option for that movement and keep the team moving.

Sunday: Tri with Rich

A steady three-leg triathlon on the machines and the road. Pace it like an endurance effort and see how far you can run at the end.

Workout — Tri with Rich

On a 45:00 clock:

RX:

• 2k Ski/Row (or 10:00)
• 10k Bike Erg (or 20:00 Bike Erg or Air Bike)
• Max metres Run in remaining time

Intermediate:

• 1600m Ski/Row (or 10:00)
• 8k Bike Erg (or 20:00 Bike Erg or Air Bike)
• Max metres Run in remaining time

Scaled:

• 1200m Ski/Row (or 10:00)
• 6k Bike Erg (or 20:00 Bike Erg or Air Bike)
• Max metres Run in remaining time

Accessory — Optional

3-4 sets:

• 12 Goblet Spanish Squats @ RPE 8
• 12 Weighted Hip Thrusts @ RPE 8

Strategy

Pacing - Keep the ski or row and the bike at a pace you could talk through. The faster you finish the first two legs comfortably, the more time you have to run.

Efficiency - On the ski or row, use long, smooth strokes. On the Bike Erg, find a steady cadence rather than surging, then ease into your running stride.

Red Flags - Breathing too hard to speak in the first 10 minutes, or the run starting with heavy legs and a big drop in pace. Use the time options on the first two legs and keep the whole session steady.

← All posts