10/11/25 - Mon

BASE

Back Squat

5x3 @ 80% 1RM BS

*Go every 3mins

Front Squat

10x3 @ 88-95% 1RM FS

*Go every 3:30, try to hit at least 1 set at 95%

08/11/25 - Sat

BASE

Partner WOD

0-10min

100 OHS (52.5/35)

11-20min

100 Clean & Jerks (52.5/35)

21-30min

120/100 Cal Row

*Share all reps

07/11/25 - Fri

BASE

5 Sets

Squat Snatch + Snatch Balance

@ 80% of 1RM Snatch

EMOM 20

1: 8-15 Cal Row

2: 8-15 Cal Ski

3: 8-15 Cal Bike

4: 200m Run

5: Rest