Monday, November 30th

PRE:
3-4 rounds, for PRACTICE/WEIGHT, of:
8 Front Squats
8 Single-Arm Strict Presses/Arm (If you can press a 50 pound dumbbell, then perform max reps on your weakest arm, then match it with your strong arm)
1 minute Double-Unders

WOD:
2 rounds, for REPS, of:
1 minute Row/Ski
30 seconds REST
1 minute Push-Ups or Dips
30 seconds REST
1 minute Kettlebell Swings (53/35)
30 seconds REST
1 minute Sled Push
30 seconds REST

WEIGHTLIFTING:
Jerk – 1 EMOM for 5 minutes at 70%, 1 EMOM for 5 minutes at 75%, 1 EMOM for 5 minutes at 80%, if you feel good and haven’t missed 5×1 going as heavy as possible.
Push Press – 5×4@75%
Back Squat – 5×4@75%