1)

Every two minutes: 

10 chest to bar pull ups + 3 hang squat snatch 

Build progressively on the snatch

2)

3 sets of 20 

Unbroken Deadlifts 

225/155

Rest as little as possible between sets

3)

Teams of 3

AMRAP 20

7 hang cleans 95/65

10/7 calorie row

7 burpees over the bar

*full rounds, then switch

18 Minute AMRAP

50 Double Unders
30 Thrusters 75/55
25 pull ups

60 Double unders
25 Thrusters 95/65
30 pull ups

70 Double unders
20 Thrusters 115/80
20 CTB pullups

80 Double Unders
15 Thrusters 135/95
25 CTB pullups

90 Double Unders
10 Thrusters 155/105
10 bar muscle ups

100 Double Unders
5 Thrusters 165/110
15 bar muscle ups

Max double unders in time remaining

4 rounds

8 deadlift 135/95
25 double unders
8 power clean 135/95
25 double unders
8 shoulder to overhead 135/95
25 double unders

The gym hours tomorrow afternoon are a little bit different than normal.  Don’t worry, we will still be there so you can come workout.  We will be there from 3:30 pm until 4:30 pm.

If you guys get the chance, I listened to a great podcast this afternoon.  It’s on YouTube, and free to listen to.  It’s Froning and friends, Episode 3.  The guest is a high school baseball coach and his outlook, and perspective is awesome.  I won’t spoil it for you.

1)
Handstand push ups
15 unbroken
Rest 1 minute
13 unbroken
Rest 45 seconds
11 unbroken
Rest 30 seconds
9 unbroken
Rest 15 seconds
7 unbroken

2)
10 power cleans 135/95
10 bar facing burpees
5 rounds for time

3)
Not for time:
30 toes to bar
40 ghd sit ups
50 abmat sit ups

1)
Pausing Snatch
1 second pause at knee
2X2 @ 70%
2X2 @ 75%
2X2 @ 80%

2)
Back squat
On the minute for 5 minutes
5 squats at 70%

3)
30 chest to bar pull ups
50 thrusters 65/45
70/50 calories

Front Squat

3x3 @ 80%
3x1 @85%

AMRAP
15 minutes
4 CTB pull ups
8 Front squats 135/95
12 Burpee Box Jumps 24/20

"The Gobbler"

Teams of 2

Run 200 meters
100 Double Under
Run 200 meters
50 sit ups
Run 200 meters
50 pull ups
Run 200 meters
50 wall balls
Run 200 meters
50 burpees
Run 200 meters
50 KB swings (53/35)
Run 200 meters
50 knees to elbows

All runs are completed together as a team.  Happy Thanksgiving everybody!!