Thanksgiving Week Schedule:
Wednesday 11/22 NO 6pm and 7pm class
Thursday 11/23 (Thanksgiving) 1 class @ 9am
Friday 11/24 NO 6am class

Essentials:
A.
Front Squat
In 15min Build Up to a Heavy Single with a 3 sec pause at the bottom; do not exceed 90% of 1rm. Perform a total of 7 singles at this weight with a minimal rest time between reps of 30sec.
*Do not use a BELT*

B.
5min AMRAP
Thruster x 5 reps
Row x 9 cal
-Rest 5min-
5min AMRAP
Shoulder to Overhead x 5 reps
Bar Facing Burpees x 5 reps

Fitness:
A.
Front Squat
In 15min Build Up to a Heavy Single with a 3 sec pause at the bottom; do not exceed 90% of 1rm. Perform a total of 7 singles at this weight with a minimal rest time between reps of 30sec.
*Do not use a BELT*

B.
5min AMRAP
Thruster x 5 reps
Row x 9 cal
-Rest 5min-
5min AMRAP
Shoulder to Overhead x 5 reps
Bar Facing Burpees x 5 reps
RX: 125/85
RX+: 145/105

Performance:
A.
Front Squat
In 15min Build Up to a Heavy Single with a 3 sec pause at the bottom; do not exceed 90% of 1rm. Perform a total of 7 singles at this weight with a minimal rest time between reps of 30sec.
*Do not use a BELT*

B.
5min AMRAP
Thruster x 5 reps 165/125
Ski x 7 cal
-Rest 5min-
5min AMRAP
Shoulder to Overhead x 5 reps 165/125
Bar Facing Burpees x 5 reps