Don’t forget the Bill Sheehan Turkey Sandwich 5k on Thanksgiving morning. Arrive around 7:40 to warm up, race starts at 8am SHARP.

Warm Up

1 Round

Barbell position warm up THEN

10 Power Position Snatch

15/10 Cal Row

10 Hang Snatch

15/10 Cal Row

10 OHS

15/10 Calorie Row

5 Temp Pull Squat Snatch

:15 Strength

Squat Snatch

5 reps @ 55%

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

Rest 2-4 minutes between sets, drop and

Reset.

:50 Cool Down

Pigeon

Frog

Childs Pose