WOD 11/9
A. 21:00 EMOM
Min 1- 2 Squat Snatch build to challenging weight
Min 2- 2 Dip Progressions
Min 3- Rest
B. 10:00 E2O2
Split Jerk x3x5 by feel
*appx 55-75% of max, build up each set
C. 6:00 AMRAP
Barbell Complex
8 Deadlift @ 135 / 85 / 55 lb
6 Hang Power cleans (same)
4 Front Squats (same)
*goal is to approach as an EMOM or E :30 O :30, pace the workout with a specific number of rounds in mind
Scaling Guide:
– 3.5-7 rounds.
– Scale Up: 155 lbs / 95lbs
TODAY IS THE DAY!
*Remember, please do not park in the two spots front and center of the gym – That’s where they’ll be setting up!*