Wednesday, Nov 15

Strength 

EMOTM for 6 minutes 

3 Snatches 65% ceiling 

Rest 4 minutes 

EMOTM for 6 minutes 

3 C&J’s 65% ceiling 

*These should be touch and go reps. Power only! 

Metcon

4 rounds 

Amrap 2:00 

Burpee pull-ups 

Rest 2:00 

XT

Vertical jump 10x 2 

GHDSU hold (at parallel) - 3 sets to failure