Tuesday October 22

5 rounds for time of: 65/95-lb. squat cleans, 8 reps 20 -second L-sit hold 65/95-lb. squat cleans, 8 reps 45-second hang from pull-up bar 

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Saturday November 27

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-

Friday November 26

at gym wod 6:30-9 am 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max pull-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 20