Thanksgiving Day, 11/26

Warm Up

3 Rounds

10 Band Good Mornings  

5 Squats to Bootstrappers

10 Rev Hand Spider Lunges

5 Jump Squats

Strength

Pause Deadlift* (20 Minutes)

Prep: 1×10 RDL w/bar, 3-4×3 working up

Work: 4×3 at same weight

Met Con

Prep (5 minutes)

1×5 Cals+5 Hang High Pulls+5 Hang Power Cleans (bar only)

2×5 Cals+5 Hang Power Cleans working up

Work

AMRAP 10 Minutes

10 Cal Bike/Row

10 Hang Power Cleans (115/80)

*Pause each rep on the floor- doesn’t have to be long pause but bar rests fully on the floor (no touch and go)