Saturday 16th November

With a 60 minute running clock...

0-10 minutes -  OMEM 5 Burpees, 2 x 50m shuttle sprint

10-20 minutes -  Establish a 1RM weighted pull up

20-30 minutes -  row 2km for time

30-40 minutes -  Establish a 1RM weighted ring dip

40 minutes onwards:

For time

50 Double Unders

10 Ground to Overhead 60/40

40 Double Unders

8 Ground to Overhead 60/40

30 Double Unders

6 Ground to Overhead 60/40

20 Double Unders

4 Ground to Overhead 60/40

10 Double Unders

2 Ground to Overhead 60/40

Friday 15th November

Strength

Work to a 3RM Push Press

Accessory Work

4 x max reps strict handstand press ups

4 x max reps strict pull ups

Met Con

For time

12 bear complex 60/40

Sled drag 100m 60/40

9 bear complex 60/40

Sled drag 100m 60/40

6 bear complex 60/40

Sled drag 100m 60/40

Thursday 14th November

Clean and Jerk

OMEM for 5 minutes

1 x clean 1 x front squat 1 x jerk

Strength

Box Squat (back) 12 sets of 2 at 75%

Accessory Work

4 x 10 Good Morning

4 x 20 Hollow rock

Met Con

'Claudia'

5 rounds for time

20 Kettlebell swings 24/16

400m run

Wednesday 13th November

Mobility

20 minutes mobility work. Choose the three areas that give you the most problems

Skill

20 minutes working the skill of your choice.

Met Con

Choose either:

'Fran'

21-15-9

Thrusters 42.5/30

Pull Ups

Or,

'Jackie'

Row 1km

50 thrusters 20kg

30 Pull Ups

Tuesday 12th November

Jerk

Every 30 seconds for 4 minutes

2 x Jerk

Strength

Bench press 9 x 3 ( 3x3 close grip, 3x3 wide grip, 3x3 normal grip) at 65%

Accessory Work

4 x 4 weighted ring dip

3 x 10 unstable bench press

Met Con

12 minutes

4 rounds for time

7 Shoulder to Overhead 60/40

12 Toes To Bar

Then,

In the remaining time, establish a 3RM Hang Snatch

Monday 11th November

Snatch

Every 30 seconds for 5 minutes

1 x Power Snatch 1 x Overhead squat

Strength

Work to a 1RM or 3RM Front Squat

Accessory Work

4x8 barbell step ups

4x4 snatch grip deadlift

Met Con: Remembrance Day WOD

18 minute AMRAP

11 Hang Power Snatch 35/25

11 Burpees

11 Thrusters 35/25

11 Pull Ups

On the 11th minute, pause for 1 full minute in silence out of respect and to remember....

Saturday 9th November

Rest Day

It's a hard week, so enjoy:

http://70sbig.com

Make sure you click on all of the links throughout the article.