11.23.2020

Warm up
2 rounds
1:00 jumping rope or running in place
8-10 Cossack squats
8-10 sprawls to tuck jump

6-8 candlestick roll up


Strength
take 12:00 to build to a heavy complex of
power clean + hang clean below knee + split jerk

or at home
10:00 EMOM
min 1- right arm complex
min 2- left arm complex

complex
single arm DB power snatch x 4 reps
single arm DB hang power clean and jerk x 4 reps
single arm DB OH reverse lunge x 4

Body weight (BW)
EMOM 8:00
mins 1-2 2 BW man makers
mins 3-4 3 BW man makers
mins 5-6 7 bupree broad jumps
mins 7-8 8 burpee broad jumps


WOD
"Annie's Double"
50-40-30-20-10
Dus
sit ups
5-10-15-20-25
KB swings
wall balls or DB thrusters