THURSDAY 12.01.2016

A. Front Squat 5×3 B. 30-20-10 Hand Release Push-ups KB Snatch (alternating arms) 53/35

WEDNESDAY 11.30.2016

A. In teams of 2 complete for time: 400m Run 60 Cal Row 50 Power Snatches 95/65 400m Run 60 Cal Row 50 Clean and Jerks 95/65 400m Run 60 Cal Row 50 Thrusters 95/65 *Runs will be completed by both partners

TUESDAY 11.29.2016

A. Snatch 1×3 60% 1×3 65% 3×3 70% B. 4 Rounds for time: 200m Run 25 Wall Balls 20/14 15 Pull-ups

MONDAY 11.28.2016

A. Back Squat 1×4 60% 1×4 70% 1×4 75% 2×4 80% B. AMRAP 15: 30 Double Unders 15 Power Cleans 115/85 30 Double Unders 15 Toes to Bar

SATURDAY 11.26.2016

A. “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 between rounds