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

WOD:

1) Snatch: 1 Rep EMOTM for 15 minutes

Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should be a full squat.

2) Clean and Jerk: 1 Rep Every 75 seconds for 12 sets

Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should full Squat Clean and Split Jerk.

3) 9 minute AMRAP:

50 Handstand Push-up Buy-in

With remainder of time Up Ladder of…

3 Hang Power Cleans 155/105

3 Toes-to-bar

If you are just getting HSPU’s scale the volume of them not the movement.

4) Pull-ups: 10 minutes EMOTM

Work on any variation. Pick a rep count you can maintain.

5) V-ups: 3 x 15-20

Rest 90 seconds between sets.

6) Hip Extension: 3 x 20-30

Rest 90 seconds between sets.

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

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