Wednesday 11.22.17

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.
Yearly Benchmark
12min
Find a 1RM Overhead Squat

B.
3 Sets
Snatch Grip Deadlift x 5 reps
Build in Weight
On the 2:30min
Or ADAPT

C.
15min EMOM
1. Right Arm Turkish Get Up x 2 reps
2. Left Arm Turkish Get Up x 2 reps
3. Overhead Kettlebell Carry x 50 ft each arm

Fitness:
A.
Yearly Benchmark
12min
Find a 1RM Overhead Squat

B.
3 Sets
Deficit Snatch Grip Deadlift x 5 reps
85-100%
On the 2:30min
Or ADAPT

C.
15min EMOM
1. Right Arm Turkish Get Up x 2 reps
2. Left Arm Turkish Get Up x 2 reps
3. Overhead Kettlebell Carry x 50 ft each arm

Performance:
A.
Yearly Benchmark
12min
Find a 1RM Overhead Squat

B.
3 Sets
Deficit Snatch Grip Deadlift x 5 reps
85-100%
On the 2:30min
Or ADAPT

C.
15min EMOM
1. Right Arm Turkish Get Up x 2 reps
2. Left Arm Turkish Get Up x 2 reps
3. Overhead Kettlebell Carry x 50 ft each arm