WOD: 11/26/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.

2) Warm-up for Metcon x 2 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press

Conditioning
Every 4:00 x 4 sets:
15 Hang Power Cleans (95, 65)
15 Front Squats (95, 65)
15 Push Presses (95, 65)

Extra Credit
1) Close Grip Bench Press w. chains: 3/5 x 5 @70% straight weight. Rest 90s.
– These are NOT speed sets – TUT sets

2) Rusin Triset x 2-3 rounds.

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