Friday November 29th

FIT

LIFT / SKILL

CLEAN AND JERK
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 Clean and Split Jerk if possible

WOD

BUY IN:
1250/1000m Row OR Ski

Then...
15 Thrusters (1st weight)
15 Pull Up
12 Thrusters (2nd weight)
12 C2B
9 Thrusters (3rd weight)
9 Muscle Up

BUT OUT:
800m Run (if weather isnt bad)*

*Otherwise do the Buy In Row again

D - Choose weights, Seated/Banded Pull up, Seated/Banded C2B, Ring Row + Push Up
F - 75/55, 95/65, 115/75, Pull Up + Ring Dip
P - 95/65, 115/75, 135/95

---

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

12 - 9 - 6
Weighted Box Step Overs
Unweighted Lungesters
(this should take 5 mins or less)

3 SETS:
10 Deadbugs (slow controlled)
:30 Plank
:30/side Side Plank