Strength/Skill:

12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks

-Then-

20 Sets (New set every :30)
1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.

Metcon:

4 Sets
12 GHD Sit Ups
6 Ring Muscle Ups
6 Squat Snatch (135/95)
12 GHD Sit Ups
-rest 1:1 b/t sets-

*Rx Sub for GHD Sit Up: 24 Abmat Sit Up.

Strength/Skill:

2 Sets
Squat Clean + Power Clean + Squat Clean @80% 1RM Clean

3 Sets
Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.

*Touch and go reps.

Metcon:

27-21-15
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 3 minutes-
21-15-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 90 seconds-
15-12-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 4 of Double Dumbbell Split Jerk

-Rest 3 Minutes-
-Then-

2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.

Metcon:

Individual Option:
7 Sets
500m Row
70 Double Unders
-rest 30 seconds after each set-
*Score total time with rest.

Strength/Skill:

12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat

• Then-

7 Minutes (Every 30 seconds)
1 Power Snatch + 1 Overhead Squat @75-75+% of heavy set from 12 minutes.

Metcon:

3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Happy Thanksgiving!!

Turkinator 6: Death of the Tofurky

• 8 x Sled Push (1 Way)
• 10 x Partner Burpees
• 40 x Cal Ski
• 20 x Hang Clean & Jerks
• 10 x Partner Burpees
• 40 x Cal Echo Bike
• 50 x Step-ups
• 10 x Partner Burpees
• 80 x T2B
• 10 x Partner Burpees
• 50 x Step-ups
• 40 x Cal Echo Bike
• 10 x Partner Burpees
• 20 x Hang Clean & Jerks
• 40 x Cal Ski
• 10 x Partner Burpees
• 8 x Sled Push (1 Way)

Strength/Skill:

5 Sets (every minute on the minute)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (every minute on the minute)
3 Sumo Deadlift @9/10 RPE

Metcon:

5 Sets
15/12 Calorie Echo Bike @95% effort
25 Thrusters (45/35)
-rest 2 minutes-
15/12 Calorie Row @95% effort
15 Lateral Burpee over Rower
-rest 2 minutes b/t sets-

Strength/Skill:

5 Sets
3 Back Squat @82-87% 1RM Back Squat
*Rest as needed between sets.

Metcon:

Individual Version:
4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

Strength/Skill:

Take 12 minutes to build to a heavy double Power Clean.

-Then-

20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.

Metcon:

6 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 b/t sets-