Week of Nov 13 2017

Monday

Clean and Jerk 1 RM

4 Rounds for Time
50m Walking Lunges (2 x 45/30 dumbbells)
350m Farmer Carry

Mobility: Anterior Shoulder

Tuesday

Weighted Pull-ups 3x5 AHAP
Weighted Ring Dips 2 RM

10x1 From upside down on rings, lower as slowly as possible in hollow body position

1 Max Set Strict Pull-ups
1 Max Set Strict Ring Dips
3x12 Incline DB Bench Press

Super Set:
3x10 Strict toes-to-bars
3x10 Weighted Sit-ups

Mobility: Calves

Wednesday

Pose Running Drills

10x400m Runs (3:00 Rest)

Mobility: Hips

Friday

AMRAP 7:00
25 double-unders
5 burpee bar muscle-ups
*Jump to a bar at least 6 inches beyond your reach.

REST 10:00 BETWEEN WODs

For time:
10 Push-ups
10 Strict pull-ups
Max Set Thrusters (135/95/50%)
*Repeat the triplet until you have completed 100 reps of the thruster.

Mobility: Quads

Saturday

High-hang Squat Snatch 1 RM

10:00 EMOTM
Odd: 2 Snatch Pulls (100+% 1 RM Snatch)
Even: 0:30 Max Cal Row

3x10 (L/R) Split Squats
3x10 Glute/Ham Raises

Super Set:
3x10 Evil Wheels
3x20 Hip Raises

Mobility: Glutes