Thursday, November 12th

PRE:
4-5 rounds, for WEIGHT, of:
8 Deadlifts
10 COS Snow Angels
1 minute Double-Unders

WOD:
EMOM, for 10 minutes, complete:
6 Heavy Kettlebell Swings
6 Burpees

INTERMEDIATE: EMOM, for 10 minutes, complete:
3 Clean & Jerks
5 Burpee Pull-Ups

ADVANCED: EMOM, for 10 minutes, complete:
3 Snatches
4 Burpee Muscle-Ups

Goal for all levels is to maintain the heaviest weight possible throughout the 10 minutes and still complete the work.  Start at what feels like a heavy/doable weight.  If you find at any point that the weight should have been heavier, then put more on. 🙂

WEIGHTLIFTING:
Block Clean – 3@73%, 2@78%, 1@83%, 3@76%, 2@81%, 1@86%, 3@78%, 2@83%, 1@88%
Hang clean High-Pull – 2×4@75%, 2×4@80%
Floating Clean Deadlift on Riser – 5@93%, 5@98%, 5@103%