STRENGTH:
Front Squat (5@75%, 3 @85%, 1 or more @95%)
– Rest 2min
– Take 3-4 sets to work up to 75% performing triples then start your work sets.
METCON:
“One Time”
For time:
40 Burpees over the Bar
30 Front Squats (135, 95)
20 S20H (135, 95)
10 Power Snatch (135, 95)
– Rx+: (155, 105) (15 Bar Muscle-ups in place of S2OH)
– 16:00min Cap
AFTER PARTY:
30 Banded Hip Flexor Pulls each
Russian Twist 3×20
QOD: Do your pants still fit after the Thanksgiving holiday weekend?