THANKSGIVING WEEK SCHEDULE
Wednesday 22nd – No 7pm Class
Thursday 23rd Thanksgiving Day – 9am and 10am Classes Only
Friday 24th – 9am, 10am and 11am Classes Only
Saturday 25th – Normal Class Schedule

PART 1:

FITNESS

5 Min EMOM
1 Tall Jerk + 1 Split Jerk with 2 sec hold in finish position

Add Weight if Capable

5 Min EMOM
1 Tall Jerk + 1 Split Jerk with 2 sec hold in finish position

PART 2:

FITNESS/SPORT

“COFFLAND”

Hang from the Pullup Bar for 6 minutes
Each time you drop from the bar, perform:
Run 2 Laps or Row 750 m or Bike 0.5 Mile
30 Pushups

OPTIONAL CORE CASH OUT
3 Sets of 16 SLOW DeadBugs holding a 45/25 lb Bumper Plate Over Chest.
Rest 60 sec between sets.

or

OLY ACCESSORY OPTION

A. Strict Press off the Rack
4 Sets of 5 Reps
Work up to weight where you can maintain proper form. Perform all
working sets with that weight.

B. Split Jerk from Behind the Neck
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

C. Good Morning
4 Sets of 4 Reps
Work up to weight where you can maintain proper form. Perform all
working sets with that weight.