THE GYM WILL BE CLOSED ON THURSDAY FOR THE HOLIDAY. EVERYONE IS WELCOME TO JOIN IN ON THE BILL SHEEHAN TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM.
MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40

Warm Up:
2 Rounds:
50 Double Unders or Singles
10 Empty Bar Good Mornings
6 PVC Overhead Squat Therapy Reps
1x Burgener Warm-Up W/Empty Bar

Workout: Strength
Squat Snatch 1-1-1-1-1-1-1
Rest as needed between sets.
–Coaches Notes–
We are starting the week out heavy. If you are up to it work your barbell up to around 90% if not more. If it is a little too much of a “Monday” and you would rather work around 60-70% then stay lighter and work on technique for the class. This is a full squat snatch for the day so if your transition into the OHS is what you are working on go through a Power Snatch+Overhead Squat until that transition into the squat is comfortable enough to take the pause out.

WOD-running clock
5 rounds (no transition time between stations 15 minutes total)
1 minute hammer hits on the tire
1 minute sled push (every 5 meters is 1 points) Rx 2 plates, int 1 plates, beg 0 plates .. plates are 45 pounds
1 minute Burpees






**Optional Accessory Work**
Option 1:
Sotts Press (2nd video posted below)
4×8
If you haven’t tried this accessory before START WITH AN EMPTY BARBELL, DO NOT OVERLOAD this movement.
Rest as needed between sets.
Option 2:
For quality: 40 L Pistols 40 R Pistols
You can use any progression or aid that you might need(bands, squat to a bench, using a rig pole, standing on plate). Make them quality reps on each leg even if you drop from 40 reps to a more comfortable rep set.