Saturday 11/21

Strength
2 x 5 Hang Clean (Use a lighter weight (80% of 5 rep max) that provides resistance and focus on bar speed)
2 x 5 Front Squat (Again, a weight that would be about 80% of your 5 rep max and focus on form)

WOD

Partner Workout: DB Complex

Swings

Snatch Left

Snatch Right

Cleans

Thrusters

Pushups

High Pulls

Burpees

Partner 1 does 6 reps of each exercise...

Partner 2 does 6 reps of each exercise...

Partner 1 does 5 reps of each...

Partner 2 does 5 reps of each...

Partner 1 does 4 reps of each...

Partner 2 does 4 reps of each...

...

...

Partner 1 does 1 rep of each...

Partner 2 does 1 rep of each...

- If for some reason you don't have a partner... Rest as long as it took you to complete the previous round before you start the next

Running
(8) 5 yd. Starts
- Focus on quick short steps
...then
(8) 30 yd sprints
- Full recovery sprints
- This should mean at least 2 minutes rest between sprints... do not be impatient, make sure you are fully recovered between each sprint