EMOM 10 mins
Pause Squat Snatch
Heavy singles with good form!
- 2 sec pause @ below knee
- 2 sec pause @ mid thigh

EMOM 20 mins ( each min 30 sec work - 30 sec rest )
1 min: KB USA swing
2 min: L-hang ( scaled to bent leg )
3 min: Back extension
4 min: DU
5 min: Wall ball

For time :
4 Rounds
30m Front Rack Carry
15 Overhead Squats @35/25kg
21 Calorie Row /16 cal bike
Rest 90s

Timecap: 20 mins
Rx+: 43/30kg
OHS: Scale to Goblet Squat with challenging weight.

Front Squat: 2RM in 5-6 sets sets (16 mins )
- 2 min btw heavy sets

Goal: 90-95% of current 1RM if known
1RM is being tested Nov 25 Monday
Option: 5 x 5, adding weight if form permits

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

Sets should look like - 3-3-2-2-1-1-1-1…

AMRAP 10:00
10 Russian KBS @32/24kg
10 Goblet Squats @32/24kg
10 Burpees

Goal: 5+rounds

Find a pace that allows you to work for 10 minutes with minimal rest breaks. Most likely pace the burpees.
KB weight choice should be heavy.

For time:
30 Cal Bike / 45 cal row
30 Deadlifts @100/70kg
30 Lateral Burpees

Timecap: 9 mins
Deadlift in 3 sets or less is the goal.

Extra credit
Banded pull through
4 x15 reps
rest 1 min between sets

WU: AMRAP8:
6+6 KB oh walking lunge
6+6 1-leg KB deadlift
6 bulgarian ring row
5 scap pushup + pushup

800-m run
30 alternating DB snatches (15/22.5 kg)

Scaled WOD
3 rounds for time of:
400-m run/500-1000m row
20 alternating DB hang snatches

Find your 3RM Back squat. TC 15min