* 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 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.

2) 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.

3) 8 minute AMRAP:

4 Power Snatch 115/75

8 Pull-ups

Extra Work:

4) Run: 3 x 800m

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

5) 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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