WOD Mon Nov 20

Strength/Skill

Tempo Back Squats
5 x 3 building
33X1 (3 seconds down, 3 second pause, stand up quickly, 1 second pause at the top)
Do not lose relax or lose tension in the bottom, have a friend use the clock for tempo

Work

“Denim”

AMRAP 15:
60 Double Unders / 1 Minute DU Practice / 30 Penguin Claps
30/21 Calorie Row / Bike
15 Overhead Squats @ 115/80 / 30 Overhead Plate Lunges @ 45/25 / DB Front Rack Squats @ 50/35

CompTrain

Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Snatch Balance Doubles
Start at 50% 1RM Snatch, increase by 5-10lbs for 6 sets

High Hang Power Snatch + High Hang Snatch
1 + 1 @ 50-55-60-65-70-70-70-70%