Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
Rack Pull (4″ below knee)
Performance:
- 3 Rep Max
Fitness:
- 5 x 2-4 reps @ 41X1
*You will rest the plates on top of 45# bumper plates and deadlift the bar to full extension from there. You will then lower the bar under control back to the top of the plates.*
Conditioning
Every minute, on the minute, for 15:00:
- Box Jump x 12
- Deadlift x 12 @ 40-50% of 1 rep max
- Assault Bike x 12/10 calories
*After each successful round, add 1 rep. Once you are unable to complete the required work, start back at 12.*
Optional Independent Work
5 Sets:
- Hang Power Snatch x 3 @ 75-85% of power snatch