Thursday November 13th

All Levels

A. L sit
3 attempts

B. 15min Emom
Min one- 10 Pistol Squats
Min two- 20 Box jumps
Min three- 30 Sit ups

IMG_7079.JPG

Performance

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% of your 1-RM C&J OR High Hang Snatch + Snatch-75%
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders



Mobility WOD