**REMEMBER THE GYM WILL BE CLOSED **
**TOMORROW FOR THANKSGIVING**
EVERYONE IS WELCOME TO JOIN IN ON THE TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM.
MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40AM TO WARM UP AND GO OVER THE COURSE OF THE RUN

Warm Up:
2 Rounds:
3 min Run(600m)-Bike-Row
8 Empty Bar Good Mornings
1x Burgener warm-up W/Empty Bar


Workout:
7 Min AMRAP:
7 Hang Power Snatches 75/55 INT-65/45 BEG-65/35
2 50m Shuttle Sprints
–Coaches Notes–
7 Minutes is not a lot of time but with the barbell being light and the rep count being low you should touch and go those reps and then as it says sprint the run sections. Breaking the run into these sprint sections makes you think about how it feels to be sprinting through whole cardio sections of workouts. If we were to write just a “100m Run” instead most of you know it would be a jog and not the written sprint. If you have to break the snatches up keep the breaks short as you can. Goal for the workout score wise should be around 5 to 7 rounds

**Not optional Accessory Work**
Option 1:
Shoulder Press (Strict Press)
12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
10 Minutes Handstand Practice
This can be HS Holds, HSPU, HS Walk, or Headstand work. Whatever progression you are on you can work on for 10 minutes.
Option 3:
Overhead Carry 6x100m
Use the heaviest weight you can for each set with either DB or KB.
Rest as needed between sets.