A. Back squat, 4x3 @30x1, 2:00 rest
B. Bench press, 3x46, 2:00 rest
+
AMRAP in 10:00
30 double unders or 60 single unders
6 thrusters, tough
200m run
2 wall walks or 4 handstand push ups
A Power snatch clusters, 4x1.1, :10 rest between sets, 2:00 rest between sets
B1. DB external rotation, 3x68/arm, :60 rest
B2. Handstand hold or 10m handstand walk, 3x:20, :60 rest
+
3 sets for reps:
:60 row calories
:60 weighted lunges with plate overhead
:60 toes to bar
:60 rest
A. Front squat, 1111, 2:00 rest
+
EMOM for 8:00
evens 3 squat cleans, moderate/tough
odds 68 pull ups or ring rows
+
4 rounds for time:
100m run
8 burpees
10 alternating DB snatches
Plan for a partner training session on Thanksgiving day!!
Thanksgiving Day: 9am gym wide training session!!
Day after Thanksgiving:
11am Black Friday Yoga
9am - 11am Open Gym (workout will be on the board)
Friday
3 rounds for time with a partner, one person working at a time
200m run (together each round)
20 squat cleans (65/95)
20 TTB/KTE