Gobble Jog – Race packets will be at the gym tomorrow evening.

Thanksgiving Workout – Please sign up so we know about how many to expect.

Treat Yo Self – Make an investment in yourself this Friday. Get last season’s lifters for half the price. Check it out – Switching to Weightlifting Shoes: Why You Should & What to Expect from Greg Everett, Catalyst Athletics. And remember, once you own them, they only work if you wear them.

Warmup
Dynamic Athletic Movement

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)

Lift

Levels 3/4

21 Minutes E3MOM
3 Power Clean + Jerk
Increase load every set until form breaks down.

Level 2
Warmup with Power Clean Progression, then:

5x
3 Hang Power Clean + Push Press (75% of 1RM PP)
Rest 30 seconds
8/8 Single Arm KB Row

Levels 0/1

5x
5 Kettlebell Clean and Push Press (Single or Double KB)
Rest 30 seconds
5 Broad Jumps
Rest 30 seconds
8/8 Single Arm KB Row
Rest 60 seconds

Conditioning

“Epic Problem”

Levels 3/4
5 Rounds AFAP
10 Pull-ups
10 Double Kettlebell Clean with Alternating Rack Lunge (Clean two bells, lunge R leg forward, step back, clean again, lunge L leg – 5 reps per leg)

L4 – 2×22/16 (or heavier)
L3 – 2×18/14

Levels 2
5 Rounds AFAP
10 Pull-ups
16 Alternating Double Kettlebell Farmer Hold Lunges (8 per leg)

Levels 0/1
5 Rounds AFAP
12 Ring Rows
16 Alternating Goblet Lunges (8 per leg)