Wednesday:  November 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Calf/Achilles Smash, 1:00/side

Weakness warmup:
50 Wall Balls*
Every time the ball stops moving complete 5 burpees.

*The goal here is no burpees.  But if you won’t be able to complete this in at least 3 sets, use a lighter ball or reduce the reps.

Strength/Skill(15:00 – 30:00)
Front squat:  5×4 at 80%

WOD(35:00 – 50:00) Strict 15:00 Time Cap

Fitness
3 Rounds
12 DB Snatch
2 Laps Run
12 Sit Ups
2 Laps Run

Performance
3 Rounds
12 Clean and Jerks 95/65lbs
2 Laps Run
12 Front Squats 95/65lbs
2 Laps Run

Option 2: 75/55 on the barbell

Competition
3 Rounds
12 Clean and Jerks 135/95lbs
2 Laps Run
12 Front Squats 135/95lbs
2 Laps Run