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.

A.

BARBELL CYCLING:

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.

C.

OPTIONAL ROW CONDITIONING (if time allows)

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.