Monday, 11/30

Strict Press
Spend minutes establishing a current 1 rep max

Conditioning
21-15-9-6-3
C2B / Jumping Pullups with pause
Shoulder to Overhead (165/115)

Tuesday Dec 1.

100 DUs
5 rounds of Cindy
80 DUs
4 rounds of Cindy
60 DUs
3 rounds of Cindy
40 DUs
2 rounds of Cindy
20 DUs
1 round of Cindy

2:1 scale for singles
Cindy = 5 pullups, 10 push-ups, 15 air squats

Wednesday, 12/2

Back Squat
10@65%
8@70%+5 lbs
7@80%+5 lbs
7@80%+5lbs
7@80%+5lbs

Conditioning
10-1
Strict ring dips / banded dips / deficit push-ups
Box jumps (30/24)

Thursday 12/3

Every :90 for 9 rounds
2 squat cleans + jerk @ 80%
Jump to 85% at min 6 if no misses
Jump to 90% at min 9 if no misses

Conditioning
13.4
7 min AMRAP
3,6,9,12,15...
Clean and Jerks (135/95)
T2B

Friday 12/4
Rest day

Saturday 12/5

Partner up
10 rounds for time
10 hspu
10 DL (225/155)
10 thrusters (95/65)
10 T2B

Switch after each full round.
5 rounds per athlete.

Sunday 12/6

Skill work

5x3 - snatch balance / snatch drop

Start with empty bar and move upward as guided by a coach

WOD
Isabel
30 snatch for time (135/95)

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