Monday, 11/23

3- position Snatch

Spend 20 mins finding a heavy 3 position squat snatch
Below the knee
Above the knee
Power position

Conditioning:

12 min AMRAP
15 snatches (75/55)
15 box jumps (24/20)
15 snatches (95/65)
15 box jumps (24/20)
15 snatches (115/80)
15 box jumps (24/20)
15 snatches (135/95)
15 box jumps (24/20)
AMRAP Snatches (155/105)

Tuesday, 11/24

Skill / Mobility

Work with a coach and your fellow athletes for 15 minutes performing squat therapy drills and mobilizing hips and hammies.
Gymnastic Tabata mash-up
1- wall walks
2- bar hang
3- hollow rock
4- arch rock
2xs through = 8 rounds = 1 full Tabata
Conditioning

Wall Balls
Kettle bell swings (53/35)
24-21-18-15-12-9-6-3


These must be done in unbroken sets. If you break, start back at zero for the set. Rest as needed. This is for total time, including rest.

Wednesday 11/25

Deload squat week. Follow the prescribed weights and reps. Do not deviate.

8 @ 40 percent
8 @ 45 percent
8 @ 50 percent
8 @ 50 percent
8 @ 50 percent

Conditioning

JT
21-15-9
HSPU
Ring dips
Push-ups

Thursday 11/26

Thanksgiving Partner WOD

40 Partner Deadlifts (225/185 or MF team Rx = 45,45 + 45,25)
60 T2B
80 burpee box jump over
100 Ab mat sit-ups
200 Double Unders
10 muscle ups

Friday 11/27

Rest Day

Saturday 11/28

Front Squat Deload
5x5@ 50%

12 DL
9 HPC
6 S2O(155/105)
3 over the bar Burpees
30 double unders
 10min AMRAP

Sunday 11/29

3 position squat clean

Spend 20 minutes finding a heavy 3 position clean
Below the knee
Above the knee
Power position

Conditioning

3 rounds for time
15 thrusters (95/65)
15 C2B pull-ups

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