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Wednesday, November 8

tm2

Part A. E2MOTM x 7: 3 Squat Cleans + 1 Split Jerk *increase every 2 min. WOD: 14m Continuous Clock: 6m AMRAP 4 Squat Snatch (185/125) 8 Wall Walks 4m REST 4m AMRAP 6 Squat Snatch (155/105) 18 Push-Ups

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Friday, November 10

tm2

Part A. 3 Position Snatch Complex: 8x1 *Position 1: 3s hold with bar 2" off the ground. *Position 2: 3s hold just above the knee cap. *Position 3: 3s hold at high hang. WOD: 15m AMRAP 12 T2B 6 Hang Power Cleans (165/115) 2 Rope Climbs (sub 100m Farmers Carry)

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Tuesday, November 21

tm2

Part A. Midline work: (for quality - not for time) 30 Strict T2B (sub strict leg raises/strict knee raises) 45 GHD Sit-Ups (sub V-Ups or MB Sit-Ups) 60 Abmat Sit-Ups WOD: 12m AMRAP 4 Front Squats (225/155) *from ground 100m Run 8 C2B Pull-Ups

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Thursday, November 9

tm2

Part A. Skill work: Double Unders. Spend 15 minutes to work on the skill. If you already have consistent DU, you can do Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (reps must be unbroken before you can move onto the next set). WOD: 10m AMRAP 10 Deadlift (225/155) 100m Run 10 C2B Pull-Ups

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Thursday, November 16

tm2

Part A. 15 minutes to work on Ring MU and Progressions for Ring MU. If you have Ring MU, do 30 Burpee Muscle Ups for time. WOD: For time: (12m CAP) 12 Burpee to Target (6" above outstretched hand) 20 OHS (135/95) 12 Burpee to Target 15 OHS (155/105) 12 Burpee to Target 10 OHS (185/125) 12 Burpee to Target 5 OHS (205/145)

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Monday, November 20

tm2

Part A. Thruster Party: (from ground) 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: 5 Rounds for Time: (15m CAP) 5 Ring MU (sub bar/box/banded/pull-up+dip) 10 Power Cleans (135/95) *30ft HS Walk between rounds (sub 30s HS Hold or 30 Shoulder Taps)

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