Wednesday, November 18th

PRE: Pause Front Squats (3 second pause at the bottom) – 4-5 sets of 6 reps

WOD: EMOM, for 24 minutes, complete:
10 Calorie Row/Ski
1 Sled Pull (AHAP above bodyweight)
6 Dumbbell Burpee Step-Ups (50/35)

WEIGHTLIFTING:
1 Power Snatch + 1 Drop Snatch – 2@70%, 2@75%, 2@80%, 2@80%+, 2@80%++
1 Power Clean + 1 Power Jerk – 2@70%, 2@75%, 2@80%, 2@80%+, 2@80%++
Front Squat – 4@70%, 3×4@75%
5 Snatch Push Press + 1 OHS – 1@70%, 1@75%, 1@80%, 1@80%+, 1@80%++