Monday, November 24 - Saturday, November 29

Monday, November 24

Warm-up: 15:00 AMRAP - 5 push jerk or split jerk (light) + 5/leg staggered stance KB deadlift (2 @ light weight) + 5/side goblet lateral box step-up (light) + 10 alt Cossack squat + 10 alt pistol squat to bench

WOD:

In 30:00, complete the following @ steady pace - 

10-8-6-4-2

Push jerk or split jerk, athlete’s choice @ 50, 60, 70, 75, 80% 1RM 

Alternating pistol squat 

——————

10-8-6-4-2

Staggered stance KB deadlift/side (2 @ 70/53 or 53/35 or 40/25)  

Goblet lateral box step-up/side (50/35 or 40/25 or 30/15)  

https://youtu.be/prDdkGgNWLM?si=fdDs0UYxBgimqR8U

https://youtu.be/CjjkLo9rVik?si=4qyUB7LQOdo5Gqk8

Accessory: 

Accumulate 60-100 alternating KB gorilla row (2 @ 53/35 or 40/25 or 30/15)