Friday

Friday
Thanksgiving Schedule:
11/28 Closed
11/29 Open Gym 8AM – 12:30 PM | 12:30 PM Class

Weightlifting
Snatch (Weight)
Warm up with to about 70% of your max and then complete:

3 reps EMOM x 10min.

*All power reps with emphasis on form today. It’s a recovery week on percentages.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.

Metcon
Metcon (AMRAP – Rounds)
Every 3min. x 6 Rounds:
10 Cal Row
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.