Thursday, November 24
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4a3f8f95-7fff-98a2-9a5a-3fa1920d122b">4 RDS (:20 on, :10 off)</span></p><p dir="ltr"><span id="docs-internal-guid-4a3f8f95-7fff-98a2-9a5a-3fa1920d122b">Single Unders→ Switch to Double Unders/Attempts after round 3</span></p><p dir="ltr"><span id="docs-internal-guid-4a3f8f95-7fff-98a2-9a5a-3fa1920d122b">Close stance squats</span></p><p dir="ltr"><span id="docs-internal-guid-4a3f8f95-7fff-98a2-9a5a-3fa1920d122b">Up-Downs</span></p>
Weightlifting
« Clean Complex 2 » (E2MOM X 6
2 Clean + 1 Front Squats
)
2 Clean + 1 Front Squats
)
Metcon
« Pick Your Poison » (Weight)
EMOM X 18
Minute 1: 5 Front Squats (Moderate-Heavy)
Minute 2: 50 Double Unders
Minute 3: 15 Up-Downs
Minute 1: 5 Front Squats (Moderate-Heavy)
Minute 2: 50 Double Unders
Minute 3: 15 Up-Downs
LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus)
<p><span id="docs-internal-guid-2fd2d796-7fff-18c5-bd8f-784b4c6e23b5">(Last seen 6/10/22)</span></p>
Cooldown
<p><span id="docs-internal-guid-8d0054eb-7fff-4465-3a52-6e34ec2fd6e1">1:00 Couch Stretch/Side</span></p>