Strength
a) Back Squat – 5×5 @ 77% (heavier than last wk)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes
Conditioning
10 Min AMRAP Ladder
2 Hang Power Clean 135/95#
2 Front Rack Lunges 135/95#
12 Double Unders
4 Hang Power Clean
4 Front Rack Lunges
24 Double Unders
6 Hang Power Clean
6 Front Rack Lunges
36 Double Unders
***Continue pattern for remaining 10 minutes
WOD Notes: Goal is to get into the round of 14/14/84. Barbell should feel light to where you can go unbroken on both movements through the round of 10. After that, you may have to break it up.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) 8 BB Bicep Curls + 80ft Gun Walk: 4 Sets
Thanksgiving Day
7am & 8:15am Classes
***Food of the Week Prizes will be drawn in between the classes!