Monday, November 24th

Thanksgiving Day – we will hold a 10:30 AM class ONLY. Friday, November 28th we will NOT have early classes at 5:30 am or 6:30 am.

Strength: Snatch Complex: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS establish max weight for complex in 10 minutes

After reaching max. then choose a weight (75/55 or 95/65 or 115/85) spend 90 seconds to move as much weight as possible (score is each rep x weight chosen – bar cannot touch floor during complex)

WOD

4 Rounds

10 Squat Cleans (135/95)
10 Hand-release push-ups (feet on 45# plate)
10 SDHP (70/53)

Cool Down:

3 Rounds
10 Good mornings (45/35)
10 GHD Sit ups/weighted sit ups