Lift

Snatch 1RM

Strength

Strict Press 3RM

Gymanstics

EMOTM 12 Minutes of:

Odd: 20-40′ HSW/20-30s HSW Practice (Drills)

Even: 3-5 BMUs/20-30s BMU Practice (Drills)

Accessory

Group Stretch (Full Body)

MetCon

i) 7 Rounds For Time of:

250m Row

8 Front Squats (65/95#)

ii) 5 Rounds For Time of:

12 Calories Assault Bike

12 Pistols

iii) 3 Sets of:

60s MAX EFFORT Ski Erg

3 Minutes Rest

Strength

Back Squat 5RM

MetCon

8 Minute AMRAP of:

8 Power Cleans (95/135#)

8 HR Pushups

MetCon

“The Thanksgiving Workout”

For Time:

50 Air Squats

10 Burpees

40 Situps

10 Burpees

30 Lunges

10 Burpees

20 KB Swings (1/1.5 Pood)

10 Burpees

5 Wall Walks

10 Burpees

20 KB Swings (1/1.5 Pood)

10 Burpees

30 Lunges

10 Burpees

40 Situps

10 Burpees

50 Air Squats