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Wednesday, November 21st

**No Class Thanksgiving Day**

**Friday Class Schedule**

All morning classes are cancelled. There will be a 12:00 class and open gym from 4:30-6:30.



On the 0:00 - 1 "Big Clean" Complex @ 45% On the 4:00 - 1 "Big Clean" Complex @ 50% On the 8:00 - 1 "Big Clean" Complex @ 55% On the 12:00 -1 "Big Clean" Complex @ 60%

These percentages are based off our 1RM Squat Clean.

“Big Clean” complex is a total of (9) repetitions: 1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean Repeat 2 more times

The aim is to hold onto the bar for all (9) repetitions.

B. METCON: “Breaking Bad”

200m Run, 2 Kettlebell Thrusters 200m Run, 4 Kettlebell Thrusters 200m Run, 6 Kettlebell Thrusters 200m Run, 8 Kettlebell Thrusters 200m Run, 10 Kettlebell Thrusters Rx - 2 x 53's/35's

If unable to run:

Bike 15/12 Calories

Row 300m

This is completed with two kettlebell’s, one for each hand. Stimulus wise, we are looking for a loading that we are confident we could complete 10+ repetitions unbroken with, when fresh. Heavy and challenging, but unbroken through the first handful of sets, with at most one break per round on the 8's and 10's.



For Time: 30/21 Calorie Row, Rest :30s 30/21 Calorie Row, Rest :30s 30/21 Calorie Row ... Rest 2:00... 30/21 Calorie Row, Rest :30s 30/21 Calorie Row, Rest :30s 30/21 Calorie Row Score is total time across the entire piece, to include rest periods. Set a clock in the background to use.

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