* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM.

WOD:

1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Movement of Choice

Muscle-ups should be Ring Muscle-ups. Pick a rep count you can maintain for all 10 sets. Movement of Choice can be anything, just something you struggle with.

2) Snatch Complex: 1 Complex Every 90 Seconds for 10 sets

1 Snatch Complex consists of 1 Power Snatch, 1 Snatch, and 1 Overhead Squat. Starting weight should be 60-70% of your Max Power Snatch weight. Add load as deemed fit.

3) Clean and Jerk Complex: 1 Complex Every 90 Seconds for 10 sets

1 Clean and Jerk Complex consists of 1 Power Clean, 1 Front Squat, and 1 Jerk. Starting weight should be 60-70% of your Max Clean and Jerk. Add load as deemed fit.

4) 8 minute AMRAP:

4 Power Snatch 115/75

8 Pull-ups

Focus should be on unbroken sets.

5) Run: 5 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Good Mornings: 3 x 12

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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