WOD 11/30/16 Posted November 29, 2016 by 410 Fitness & filed under Workout of the Day. Strength 1a) 4X8/5 Front Squat/Back Squat @ 94% of Monday – rest 60 sec. 2b) 4XME (distance) Triple Continuous Broad Jump (no pause between jumps) – rest 60 sec. Conditioning For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Reps should be unbroken. All cleans then all jerks.