GRACIAS _
9 AM Only
A. Complex of 2 Power Snatch + 1 Squat Snatch
(Drop the bar and reset after each lift)
(Calculate 90% of your 1 RM Squat Snatch)
This will be the number you use for percentage progressions
65% x 5 (of the 90% of your 1 RM Snatch)
75% x 5
85% x 5
B. Thanksgiving at Cindy’s, Nancy’s,Annie’s, Elizabeth’s. and Diane’s House
For time:
3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
then:
400 m run
15 Overhead Squats (65/95)
then:
50 Double Unders
50 Abmat Sit-ups
then:
15 Power Cleans (95/135)
15 Ring Dips
then:
9 Deadlifts (155/225)
9 Hand stand push-ups
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