ANNOUNCEMENTS:
1) FREINDSGIVING - 12/3 6-9PM
2) CHECK OUT THE BLACK FRIDAY DEALS
WARM-UP
AMRAP X 5 MINUTES
:30 SINGLE UNDERS
15 BANDED GOOD MORNINGS
16 ALT. COSSACK SQUATS
INTO…
2 ROUNDS
5 BB DEADLIFTS
5 BB STRICT PRESS
5 BB FRONT SQUATS
5 BB MUSCLE CLEANS
5 BB THRUSTERS
STRENGTH
EMOM X 15 MINUTES
MIN 1 - 5 LIBRARY DEADLIFTS + 10 AIR SQUATS (BUILD TO WORKOUT WEIGHT)
MIN 2 - 5 BB PUSH PRESS + 10 AIR SQUATS (BUILD TO WORKOUT WEIGHT)
MIN 3 - 5 FRONT SQUATS + 10 PUSH-UPS (BUILD TO WORKOUT WEIGHT)
MIN 4 - 5 BB HANG POWER CLEANS (BUILD TO WORKOUT WEIGHT)
MIN 5 - 5 BB THRUSTERS (BUILD TO WORKOUT WEIGHT)
WORKOUT
TEAMS OF 2
FOR TIME
100 DEADLIFTS (135/95)(95/65)
80 SHOULDER TO OVERHEAD
60 FRONT SQUATS
40 POWER CLEANS
20 THRUSTERS
