Week of Nov 26

Week of Nov 26, 2018

Week 1 of 4 - This is the first week of our Oly set for the next 4 weeks!
Monday:
Strength: Snatch (full or power)
WOD: 21-15-9
KB Squat Clean (32/24)
Pull-ups
Fitness:
KB Squat Clean (20/12)
Jumping Pull-ups or Ring Pulls
Tuesday:
Strength: Jerk (split or push) 4x5 and Bent Over Row 4x10
WOD: 4 Rounds
10 TTB
8 Hang Clean and Jerk (115/80) RX+(135/95)
10 DB Step-ups (24/20”) (RX+50/25) (RX40/25)
Wednesday:
Strength:  OH Squat
WOD: .com 181122
AMRAP 15
20 Push-ups
50 Air Squats
Thursday:
Strength: Snatch Grip Deadlift 5x3 - Hook Grip Mandatory!
and
DB Walking Lunge 5x10
WOD: 10 Rounds
200m row
10 burpees
Friday:
Strength: Squat Clean and Jerk
WOD: AMRAP 12
1 Rope Climb
30 Double unders
50 WBS (20/14)
Fitness:
3 Pull-ups
60 Single unders
50 WBS (14/10)
Saturday - 9am
Fran for the Food Bank!

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