Saturday 11.28

SATURDAY
Strength: Front Squat
5-5-5-5-5

WOD: Score is total reps completed
5:00 to complete
3 Rounds
10 Box Jumps 24/20
10 Toes to Bar
– rest remaining time
Then 5:00 to complete
3 Rounds
10 Burpees 
10 Toes to Bar
10 Hang Power Clean 95/65
– rest remaining time
Then 5:00m AMRAP
3 Rounds
10 Burpee Box Jump Over
10 Toes to Bar
10 Hang Power Clean
10 Overhead Squat

S: 65/45, Front Squat, Step Ups, Situps
L1: 75/55, Front Squat
Rx+: 115/75

Extra Work
1. Snatch Balance
2-2-2-2-2

2. EMOM 8m
3 Deadlift, heaviest able
immediately after last minute perform 50 HSPU AFAP

HomeWOD
CORE
10 Rounds, 10s on 10s off
Hollow Hold
then right into 1:00 Forearm Plank
then right into
10 Rounds, 10s on 10s off
Hollow Rocks

WOD
5:00 AMRAP
15 Burpees
15 Air Squats
15 Push-ups
rest 1:00
5m AMRAP
Run 200m/25 Broad Jumps
20 Walking Lunges
rest 1:00
5m AMRAP
20 Up Downs
20 Dead Bugs