11/27 Tuesday

Warm-Up
3rnds:
:60 sec jump rope singles
5 Front Squats w/ wght listed below
5 Push Press w/ wght listed below
5 kipping pullups or 10 kips

XFitSport
Squat Snatch, 1.1.1 x 5 sets, 3 min – 80% effort, keep focusing on tech
+
Split Jerk, 2 reps @ 80% RM x 5 sets, 3 min
+
Fitness/XFitSport
5 minutes of work @ 85-90% effort:
5 Kipping Pullups (if you don’t have a kipping pullup than you will do 10 kips)
10 Thrusters @ 65/45lb
15 Box Jumps –14″ – fast reps
–5 min recovery
5 min @ 85-90%:
5 KBS @ 24kg
25 Double Unders
–5 min recovery
5 min @ 85-90%:
5 OHS @ 75/65lb – bar taken from floor
Run 200m

–10 min recovery

Repeat