Snatch Complex:
1 Snatch Grip DL
1 Snatch Pull
1 Power Snatch - Hold finish position for 3 seconds.

WOD:
15 min AMRAP:
12 Power Snatch (65/95)
45 DU
12 T2B
1 min Rest

Back Squat: 5-5-5-5+ @ 4 = Heavy Moderate 76-85%

WOD:
11 min AMRAP:
9 Hang Squat Clean (Rx: 75/115, Comp: 105/155)
9 Ring Dip

Push Press: 5-5-5-5+ @ 4 = Heavy Moderate 76-85%

WOD:
For Time:
50 Box Jump Overs (20/24)
50 Double DB S2OH (35/50)
30 BMU

Test Your Engine Tuesday

WOD:
For Time:
2000m Row

3 x 500m Row @ Calculated Pace

DL: 5-5-5-5+ @ 4 = Heavy Moderate 76-85%

WOD:
3 RFT:
21 DL (70/100)
15 Thrusters (70/100)
9 BFOB

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