Thursday, November 29th, 2018

Olympic Weightlifting Complex:
Push Press + Jerk
2+2 x 3 @ 60%
2+1 x 3 @ 65%

WOD:
AMRAP x 15 mins
5 RMU’s
15 HPC (155/105)

Wednesday, November 28th, 2018

Gymnastics:
9-7-5-3
V-Snaps
Hollow (seconds)
Scissor Snaps
Arch (seconds)

WOD:
30-20-10
Sit-ups
Pull-ups
Air Squats
Push-ups

Monday, November 26th, 2018

Strength:
Deadlift
2 x 5 @75%
2 x 5 @ 80%
2 x 3 @ 85%

WOD:
AMRAP x 12 mins
12 KBS (24/16)
12 DB Cleans (50/35)
12 Hang KB Snatches per arm (24/16)