Tempo Clean Pull+ Clean Pull
Rep 1 :05 to pockets, aggressive shrug, no tempo on Rep 2
Set 1-2@ 70%, Set 3-4@ 75%, Set 5-6@ 80%
“Low Tide”
AMRAP 5
Buy-In 700m Row
7 Squat Cleans (95/65)
25 DU
Rest 5:00
AMRAP 5
Buy-In 500m Row
5 Squat Cleans (115/85)
25 DU
Rest 5:00
AMRAP 5
Buy-In 300m Row
3 Squat Cleans (135/95)
25 DU
Push Press
Build to 10 Rep Max
For time “Little Dipper”
21-15-9
Push Jerks (135/95)
Lateral Bar Burpees
Back Squat Waves
15:00 to complete
Wave 1- 6@ 70%, 4@ 76%, 2@ 82%
Wave 2- 6@ 76%, 4@ 82%, 2@ 88%
Wave 3- 6@ 82%, 4@ 88%, 2@ 94%
Flintstones 2 RFT
50 Wall Balls (20/14)
40/30 Cal Row
30 Toe to Bar
20 Alt DB Snatches (50/35)
In Teams of 4
“Deck of Doom”
Happy Thanksgiving
Power Snatch Complex
5x on the 2:00s
1 rep of 3 Pause Snatch Clean
:02@ knee, :02@ pockets, :02@ catch
Set 1@ 57%, Set 2@ 60%, Set 3-5@ 63%
“Power Wheels”
AMRAP 3
9/6 Cal Bike
12 Power Snatch (95/65)
Rest 3
AMRAP 3
9/6 Cal Bike
8 P Snatch (115/85)
Rest 3
AMRAP 3
9/6 Cal Bike
4 P Snatch (135/95)
Power Clean Complex
5x on the 2:00s
1 rep of 3 Pause Power Clean
:02@ knee, :02@ pockets, :02@ catch
Set 1@ 57%, Set 2@ 60%, Set 3-5@ 63%
“Snack Bar” 3 RFT
400m Run (weather permitting)
10 P Cleans (155/105)
500/400m Row
10 P Jerks (155/105)
Back Squat
10:00 to build to heavy set of 5
“Taco Bell” AMRAP 9
35 Double Unders
25 Air Squats
15 KB Swings (24/16kg)
