Thanksgiving Schedule


Wednesday 11/27 no 7:30 pm 
Thursday 11/28 9:00 am Lift and Trot- (more info coming soon!) 
Friday 11/29 No 5:30 or 6:30 am at both locations 
Saturday 11/30 Regular Schedule


Strength


Take 18 min to build up in weight in this complex
1 Snatch
1 Low Hang Snatch
1 Hang Snatch

after each set- 3 High Box Jumps

6 sets building in weight

*Make the snatch work a complex, hold onto the bar


Metcon


20 Hang Snatch
15 Box Jumps
15 Hang Snatch 
15 Box Jumps
10 Hang Snatch 
15 Box Jumps 
5 Hang Snatch 
15 Box Jumps

Fitness: 75/55
Performance: 95/65
Open: 115/75

Athletes: Today is a great day to build strength and capacity with the snatch.  Heavy to start and light for the workout.