WOD: Week of 11/15

MONDAY

Strength:

Front Squats

Build to heavy 3

AMRAP 20:

20 Medicine Ball Cleans (20/14 lb)

60 Double Unders

TUESDAY

Heavy Day!

Strict Press 10x1

Midline:

5 Sets:

12 Archer Ring Push-ups

12 Archer Ring Rows

WEDNESDAY

EMOM 10:

Minute 1 | 2 Hang Power Cleans

Minute 2 | 3 Weighted Strict Pull-ups

21-18-15-12-9-6-3 reps for time:

Pull-ups

Hang power cleans (95/65 lb)

THURSDAY

"Jerry"

For Time:

1 Mile Run

2000/1600m Row

1 Mile Run

FRIDAY

Heavy Day!

Snatch - Build to heavy 1-rep

10 Rounds For Time:

1 Power Snatch (185/125 lb)

3 Overhead Squats

SATURDAY

EMOM 10:

:30 Weighted Single-Leg Squats

3 Rounds For Max Reps:

1:00 Weighted Sit-ups/Hanging knee raise

1:00 Walking Lunges

1:00 Bar Muscle-ups