12 min EMOM Snatch Complex:
1 Snatch Pull
1 Power Position Dip with 2 sec pause + Extend

-regrip-

Power Snatch

WOD:
9 min AMRAP:
4 RMU
24 Alt. Single DB Snatch (35/50)

Back Squat:
9-9-9-9+ Moderate

WOD:
For Time:
100 Step Back Med Ball Lunge (14/20)
100 DU
100 WB (14/20, 9/10)
100 Ab Mat Sit Ups

Push Press: 9-9-9-9+ Moderate

WOD:
12 min AMRAP:
15 Push Press (55/75)
20 T2B
3 Wall Walks

Test Your Engine Tuesday - Week 1

Running:
For Time
800m-600m-400m-200m-200m-400m-600m-800m

*Rest 1 min between all sets

STRENGTH:
Deadlift 9-9-9-9+

WOD:
For Time:
21-15-9
Power Cleans (95/135)
C2B

*Check your email for the coaching video link.

Partner WOD: You Go/I Go
For Time:
100 Double DB Box Step Overs (20/24, 35/50)
100 Burpee BJO (20/24)
200 WB (14/20, 9/10)
100 T2B
100 Double DB Clean & S2OH

Happy Thanksgiving!
5K Run or Ruck (3.1 miles)

5 min EMOM:
First :30 seconds: Max Rep Ab Mat Sit Ups
Second :30 seconds: Plank hold

5 min Max Rep Wall Walks

5 min Max Rep Kipping C2B or Kipping Pull Ups with 1 Kip Swing inbetween each pull up. Set STARTS and ENDS with a kip swing.

5 min Max Rep DU
*Each time your break or miss you have 15 Air Squats

Jerks 5-4-3-2-1

WOD:
14 min AMRAP:
16 Box Jump Overs (20/24)
16 Single DB Box Step Overs (20/24, 35/50)
16 Single Alt DB Snatch (35/50)
16 Single DB S2OH R (35/50)
16 Single DB S2OH L (35/50)

Power Clean 3-3-3-3
Front Squat 3-3-3-3
Squat Clean 5-4-3-2-1

WOD:
7 min AMRAP:
7 Cleans (105/155)
7 Front Squat (105/155)
7 BFOB

For Time:
1000m Row
30 C2B
10 OHS (65/95)
20 C2B
20 OHS (65/95)
10 C2B
30 OHS (65/95)
1000m Run

For Time:
2 Rounds:
10 DL (155/225)
15 HSPU
10 DL (155/225)
60’ HSW

-Right into-

1 Round:
10 DL (205/315)
15 HSPU
10 DL (205/315)
60’ HSW

Rowing Technique Work

WOD:
10 min AMRAP:
200m Run
10 Burpees

12 min EMOM:
Snatch Complex:
1 Snatch Pull
1 Power Position Dip with 2 sec pause into Extension

-re-grip-

1 Squat Snatch
1 Hang Squat Snatch

WOD:
10 min AMRAP:
5 Squat Snatch (95/135)
5 Hang Squat Snatch (95/135)
20 Box Jump Overs (20/24)

5-5-5-5 Double DB Bench Press

WOD:
For Time:
8-7-6-5-4-3-2-1
Double DB Front Squat (35/50)
T2B

-Right into-

1-2-3-4-5-6-7-8
Double DB Front Squat (35/50)
Strict Pull Ups