1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total - practice transition)
 
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch

"A Charlie Brown Thanksgiving"
 

Level 3 Rx'd
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-
(KG Conv: 32.5/22.5)

Level 2
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets
(KG Conv: 22.5/15)

Level 1
2 sets:
30 Air Squats
15 Alt. Dumbbell Snatches (light)
30 Air Squats
rest 3:00 between sets

Target time each set: 4-5 minutes
Time cap each set: 6 minutes

10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups 

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose