Thanksgiving Day, 11/28

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 PVC Dislocates
6 PVC OHS
6 Alt Samson Lunges

Prep (12 Minutes)
1×3 Hi Pull+ 3 Hang Power Snatch (bar)+ 3 Plank to Squat
1×3 Hang Power Snatch+ 6 Kip Swings
1×3 Hang Power Snatch+ 6 Plank to Squat
1×3 Power Clean+3 Push Press
1×3 Power Snatch+3 Clean and jerk (working weight)+ 3 Pull Ups

Met Con

Run 800 M
6 rounds of
3 Power Snatch (135/95/75/55, 93/63/53/35)
9 Pull Ups
15 Squats

Run 800 M
6 Rounds of
3 Clean and Jerk (185/135/105/85, 123/93/73/55)
9 Burpees
15 Ab Mat Sit Ups

Run 800 M

Pull Up Scaling Options:
3 Bar Muscle Ups
CTB
Pull Ups (Rx)
Jumping pull Ups
Ring Rows