Split Jerk 3-2-1-1-1

Start Moderate and build to Heavy.

Complete as many rounds as possible in 8 mins of:
25 Double/ 50 Single Unders
7 Shoulder-to-Overheads

Strength Squad:

Bench and Squat supersets

Active Dead Hang Holds – 3 rounds of 20–30 seconds, rest 30 seconds between

Tabata Hollow Body Holds

3 rounds for time of:
800m Run
30 Push-ups
20 Toes to something

Squat Clean or Power Clean + Front Squat
2-2-2-1-1-1

Athlete Instructions
Start Light-Mod and end Mod-Heavy.

5 rounds, each round for time, of:
10-15 Row Calories
10 Box Jump Overs
5 Squat Cleans or Power Clean Front Squat

Go every 3:30

Strength Squad:

Strict Press and Deadlift supersets

ON A 10:00 RUNNING CLOCK…
1 Practice Rope Climb*
5 Deck Squats

*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow 
INT – J-Hook/ Half Rope Climb / Rope Climb 
ADV – Legless / Seated / L-Sit

Deck Squat: option to do elevated on panel mat or to make more challenging single leg squat into a deck squat

Complete as many rounds as possible in 14 mins of:
21 Burpees
14 Dumbbell Push Press
1-3 Rope Climbs/ Rope Rows and 15 Ring Rows

4 rounds for quality of:
12 Dumbbell Incline Bench Press, pick load
20 Incline Dumbbell Flies, pick load
20 Dumbbell Bent Over Rows, pick load

Athlete Instructions
Athlete Instructions
3-4 sets

10-12 Dumbbell Incline Bench Press
15-20 Incline Dumbbell Flies
15-20 Dumbbell Bent Over Rows

-Rest As Needed b/t Sets- 

15 MIN EMOM
MIN 1: :45 Cardio of choice
MIN 2: :45 Alt KB Goblet Lunges
MIN 3: :45 secs sit ups

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:

1x [ 1 Power Snatch + 2 Overhead Squats ]

OR 

1x [ 1 Power Clean + 2 Front Squats ]

5 rounds for time of:
10 Power Snatch or Clean
10 Overhead or Front Squats
10 Toes-to-something
10 Bike Calories

Join us at 9am for our annual Thanksgiving workout. Bring the Family!