A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
+
AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
OR
AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
+
3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
SCHEDULE NOTICE – Thanksgiving hours:
today: all classes cancelled, open gym 1000-1130 for those interested in moving around a bit
Fri: 1030 only
Sat: regular hours resume
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch clusters, 5 x 1.1 moderate/tough; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 4-5, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
Every 3:30 for 4 sets:
:20 Assault Bike @ 95-97% effort
+
3 sets not for time:
4-6/side DB external rotations, 30X0
12 scap push-ups
3 sets not for time:
30m medball bear hug carry
30m/side 1-arm DB overhead carry
+
A. Snatch pull, build to a single @ the heaviest load that still feels snatch-able
+
For time w/a partner, trading off every 500m:
9000m row
OR if working solo:
9 sets:
500m row
2:00 walk rest
A. Squat clean from block (bar around just above knees), build to a moderate single – no misses
B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest
+
Every :60 for 5:00 (5 sets of each):
1st: max L-sit up to :30
2nd: 4-8 alternating pistols, 21X1 – pause in the hole
3rd: 30-60 double-unders
+
3 sets not for time:
15 light reverse hypers
:10/side 1-arm passive hang from fat bar
