12-6

Find a heavy set of
1 snatch deadlift + 1 snatch

WOD
3 RFT:
15 TTB
15 Push Press, 95/65 rx, 135/95 elite
15 Box Jumps, 24/20
15 OHS 95/65 rx, 135/95 elite

12-5

Back squats
Find a 10RM

WOD:
Tabata

Wallballs

Push-ups

TEAM WOD

TEAM WOD
Teams of 3 (one working, two resting)*
9x200m Row
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Row
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.

12-2

Friday
Strict Press
3-3-3-3-3

WOD
50-40-30-20-10
KB swings 53/35
Butterfly sit-ups

12-1

Deadlift
After a few warmup sets..
5-3-1
Climb in weight each set

WOD
8 min
3-6-9-12-15-…
Body weight Deadlifts
Strict pull-ups

*if BW is too difficult, choose a weight you can Deadlift for a set of 3

11-30

Snatch
5×1@90%

WOD
15 min
Partner WOD
5 power snatches 115/75
10 wallballs 20/14

One athlete completes a full round while the other rests

11-29

Back squats
7×3 across

WOD
100 du’s
10 c2bar pull-ups, elite 10 mu’s
20 clusters 135/95
10 c2bar pull-ups, elite 10 mu’s
100 du’s