High Hang Snatch (Blocks above the knee) 3×3/
High Hang Clean (Blocks at mid-thigh) 3×3/
Heaving Snatch Balance 3×3/
Push Press  3×1/
Mid Thigh Clean Pull (Blocks) 5×5/
Dips 3×12
Scapula Shoulder Raise 3×15/
Empty Cans 3×15/
BB Skull Crushers 3×12/
Scapula Dips 3×12

Rest

Sport Specific Workouts will begin posting on December 1.

WO #1
3Rounds
AQAP for Time of:
25 K-Bell Wood-chop
20 Thrusters w/M=95lbs, W=55lbs
15 GH Sit Up w/ Med Ball Throw (M=16lbs, W=12lbs)
10 Clapping Pull Up
5 Burpee + 24″ Box Jumps
WO#2
40min Cardio @ 60% THR
Stretch or Yoga 10-15min

WO #1
Clean & Jerk 8×2/
Press 3×3/
WO #2
Power Clean & Push Jerk 3×2/
Bench Press 5×5/
True Push-up 3×12
1 Arm DB Bench Press 3×12ea/
Scapula Push Ups 3×12

WO #1
10 x 200m Sprint.  Rest 3min.
WO #2
“Chelsea”
Each minute, on the minute, for 3o minutes of:
5 Pull-up
10 Push-up
15 Air Squat

Sport Specific Workouts will begin posting on December 1.

WO #1
Snatch 8×2/
RDL  3×3/
WO #2
Hang Power Snatch 3×2/
Bent Over Row 5×5/
Pull-up 3×12
1 Arm DB Row 3×12ea/
Supinated Scapula Pull Ups 3×12
Box Jumps 3-5×1/

Sport Specific Workouts will begin posting December 1.