Friday November 22nd

FIT

LIFT / SKILL

SNATCH
3 @ 70%
3 @ 73%
2 @ 75%
2 @ 78%
2 @ 80%
2 @ 83%
2 @ 85%

--Rest 1:30 btwn--

These are SINGLES, with quick reset (5-10 sec)

Squat Snatch if possible
Modify to Power Snatch+OHS if needed

WOD

Acsending AMRAP 15
(3/3/3 - 6/6/6 - 9/9/9, etc...)
Burpee Box Jump Overs
Toes to Bars
Deadlifts

--Rest 1:30--

CORE BUY OUT:
Alt. TABATA
1. Weighted Toe Touches
2. Sit Ups
(x4 each = 4:00)

D - Burpee Box Step Overs, Knee ups/V ups, Choose weight
F - 135/95
P - 185/125

---

BUILD & BURN

BUILD

FULL BODY
A) 3 SETS:
6/side Landmine Press
8 Landmine Rows

B) 3 SETS:
6/side Single Leg Landmine Deadlift

BURN

4 ROUNDS:
10 Russian KB Swings
10 KB Squats
10/side KB Snatches
Rest 1:00