11/30/17: Thursday: Oly 6:30pm
Front Squat 1×1
Front Squat for load:
#1: 1 rep
8 Minute AMRAP
1 Squat Clean (80% of Front Squat Max)
30 Double-unders
5 Burpees
11/29/17: Wednesday
Partner WOD
23 Minute AMRAP
Partner 1 :
400m Run
Partner 2 :
10 DB Snatch
10 Box Jumps
10 Kettlebell Swings
10 Ring Rows
11/28/17: Tuesday: Oly 6:30pm
Snatch EMOM Minute 1 – 3 : 3 Power Snatch + 3 Hang Power Snatch Minute 4 : Rest Minute 5 – 7 : 2 Power Snatch + 2 Hang Power Snatch Minute 8 : Rest Minutes 9 – 11 : 1 Power Snatch + 1 Hang Power Snatch 3 Rounds for time 5 Power…
11/27/17: Monday
Back Squat 1×1
Back Squat for load:
#1: 1 rep
Fran
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
*8 Minute Cap*
