WODs for the week of November 30

MONDAY 11/30

1. Conditioning (12 min cap)
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees

2. Snatch
Every 2 minutes for 7 rounds:
1 Hang Snatch + 1 Squat Snatch

3. Squat
A. Work up to a heavy double bottom up Front Squat –set j cups low and begin at the bottom, coming half way up and back to the bottom.  These are harder than regular front squats.  Load accordingly.
B. 2×8 Front Squats

TUESDAY 12/1

1. Lower Body Pull
2×4 Sumo Deadlift

2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 185/135
50 Double Unders

WEDNESDAY 12/2

1. Clean
A. 2×2 Hang Squat Clean, from pockets
B. 2×2 Low Hang Squat Clean, from just above knees
C. 2×2 Squat Clean, from floor
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

2. Conditioning
21-18-15-12-9-6-3
Front squat, 65/95 – no Rack
C2B Pull up, pull up, or half negatives

3. SMR,  lats, rear delts, levator scapulae

THURSDAY 12/3

Running
All at 1 mile pace (perform on True Form if you have one)
4x200m – 1 min walk between reps
Rest 1 minute
3x300m – 1 min walk between reps
Rest 1 minute
2x400m – 1 min walk between reps

Over head work
A. Work up to a 2 RM Push Press
B. EMOM 1 split jerk.  10 sets. 

FRIDAY 12/4

1. Snatch Balance
3-2-1-1-1, Climbing

2. Conditioning
AMRAP 10:
10 TTB
15 Wall Balls

Strength Accessory
A. 4×6 Front Rack Step ups – choose a low box and use only the leg on the box to step up.
B. 4×6 1-arm DB row

SATURDAY 12/5

Conditioning
TEAMS of 3 Complete the following for time:
100 Calorie Row
100 Deadlifts, 155/105
80 Calorie Row
80 Hang Power Cleans, 155/105
60 Calorie Row
60 Front Squats, 155/105
40 Calorie Row
40 Push Jerks, 155/105

20 Calorie Row
20 Clusters, 155/105

Sunday 12/6

EMOM 20

1 rope climb, 4 sandbag get ups, 10 elevated ring rows, 10 ring push ups, 1-2 STS

5k row