Tuesday, November 3rd

PRE:
4-5 rounds, for WEIGHT, of:
8 Bench Presses
1 minute Plank on Elbows
1 Sled Pull @ Bodyweight

WOD:
Every 3 minutes, for 5 rounds, complete:
20 Kettlebell Swings
20 Push-Ups

INTERMEDIATE: Every 3 minutes, for 5 rounds, complete:
20 Kettlebell Swings
20 Dips

ADVANCED: Every 3 minutes, for 5 rounds, complete:
20 Kettlebell Swings
20 Dips (rounds 1,3,5) or 20 Strict Handstand Push-Ups (rounds 2,4)

WEIGHTLIFTING:
The Burgener Warm-Up
Skill Transfer Exercises for the Snatch
Block Snatch (about knee height) – 3@70%, 2@75%, 1@80%, 3@73%, 2@78%, 1@83%, 3@75%, 2@80%, 1@85%
Hang Snatch High-Pull (below knee) – 4×4@75%
Floating Snatch Deadlift on Riser – 5@90%, 5@95%, 5@100%