Tomorrow, Thanksgiving Day, we will have one workout at 7:00 AM. Friday morning classes are cancelled. We will have the 4:30 and 5:30 classes on Friday.
WARM-UP:
Row 800m
6-9-12 Reps of Hang Clean, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (top to bottom)
Clean Warm-up
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@ 60-70% of 1RM Clean & Jerk)
WOD: THE CHIEF
5 Rounds of:
3 Min. AMRAP
3 Power Cleans 135/95
6 Push ups
9 Air Squats
Rest 1 min between rounds, start each new round exactly where you left off.
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 Reps each leg.
Deadhang for 90 seconds.
3x’s Max Effort Handstand Hold.