Lift

i) Snatch

5×1 @ 60%

5×1 @ 70%

ii) Clean & Jerk

5×1 @ 60%

5×1 @ 70%

Accessory

EMOTM 8 Minutes of:

Odd: 12 Back Extensions

Even: 20/Side Pike Over Pylon

MetCon

On A 50-Minute Timer Complete:

EMOTM 10 Minutes of:

Odd: 4-8 Calories Assault Bike

Even: 2 Wall Walks/24′ Bear Crawl

EMOTM 10 Minutes of:

Odd: 20-40 Double Unders

Even: 20 Situps

EMOTM 10 Minutes of:

Odd: 5-10 Shuttle Sprints (40′)

Even: 8 Chinups

EMOTM 10 Minutes of:

Odd: 20-40 Cross Over/Backwards Skips

Even: 20 Hamstring Curls (Exercise Ball)

EMOTM 10 Minutes of:

Odd: 6-12 Calories Row/SE (Interchangeable)

Even: 2 Rope Climbs/Rope Pulls

DELOAD WEEK

---

Strength

Back Squat

4×6 @ 60%

4×3 @ 70%

MetCon

21-15-9 For Time of:

Power Cleans

Front Squats

S2OH (55/75#)

Calories Cardio (Athlete Choice)

---

Happy Thanksgiving Everyone!!!

Back to work on Tuesday!

Strength

5 Sets (Ascending Weight) of:

10 DBL DB Front Rack Walking Lunge Steps

MetCon

20 Minute AMRAP (In Teams of 2) of:

2 Muscle Ups (Any Style)

4 HSPU

6 T2B