Only one workout today! Hope everyone had a wonderful thanksgiving with family and friends!
Warm Up:
2 Rounds of:
– Scap Push Up
– Bird Dog
– 3 laps around the gym

Dynamic Flex/ Activation/ Prep:
– Super Lunge
– Reverse Lunge w/ Twist
– A Skip/ Reverse A Skip
– Russian March
With PVC:
– Dislocates
– Good Morning
– 3 Position OHS
– Snatch Balance

Olympic (share bars if necessary):
1.) Clean (sub power clean) + Power Jerk + Split Jerk (sub Power Jerk) – Every 2:30:
2 + 1 + 1 @ 70%, 2 x 2 + 1 + 1 @ 75%, 2 x 1 + 1 + 1 @ 80%*
* If you don’t know your 1RM for percentage – go off feel or ask a coach

WOD: FOR TIME
5 C2B Pull Ups (Sub Pull Up)
10 Box Jump/Step Over
15 Burpees
20 KBS @ 53/35
25 T2B/ K2E
20 KBS @ 53/35
15 Burpees
10 Box Jump/Step Over
5 C2B (Sub Pull Up)

REST 2:00

6:00 to Find a 1RM Clean (sub deadlift).

Recovery:
– Wall Calf
– Couch Stretch
– Piriformis
– Banded Lat