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Tuesday, December 12

tm2

Part A. Snatch Complex (15m CAP) 10x1 Complex *Complex = High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch from ground WOD: 10m AMRAP 20 KBS (70/53) 5 Back Rack Lunge + Squat (135/95) *1 Rep = right side lunge, left side lunge, back squat.

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Thursday, December 14

tm2

Part A. Deadlift Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 4 Rounds For Time (15m CAP) 200m Run 5 Ring MU (Bar/Banded Bar/Box/2:1 C2B) 4 Clean and Jerk (weight increases every round) Round 1: 135/95 Round 2: 165/115 Round 3: 185/125 Round 4: 225/155

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Monday, November 6

tm2

Part A. 3 min CAP ME Back Squat (245/165) 2 min REST 90s CAP ME Front Squat (245/165) WOD: 3RFT: 7 Ring MU (sub BMU / 2:1 C2B / 1:1 Pull-Up + Dip) 50 Alt Pistols 10 Power Snatch (115/75)

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Thursday, December 21

tm2

Part A. 9m Clock: Every 90s x 6 rounds: Hang Power Clean Front Squat Hang Squat Clean *build to a heavy complex WOD: 18m AMRAP 27 Wall Balls (20/14 @ 10ft) 21 KBS (70/53) 15 Box Jump Overs (24/20") 9 Burpees

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