WOD:

#give thanks

50 Air Squats
25 Dumbbell Snatches (70/50)
50 Air Squats
-rest 1:1-
25 Pistols *Scale to Alternating DB Lunges
50 Dumbbell Snatches (50/25)
25 Pistols *Scale to Alternating DB Lunges

Target Time 4 min (set)

Cap Time 6 min (set)

Competitor Version: (Open Gym)

50 Air Squats
25 Dumbbell Snatches (100/70)
50 Air Squats
-rest 1:1-
50 Pistols
50 Dumbbell Snatches (70/50)
50 Pistols

STRENGTH:

#back squats

Tempo = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top)

*5 sets of 3
**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and actually hitting the tempo over going too heavy

#split jerk
3 x @50%
2 x @55%
1 x @60%
2 x @55%
2 x @60%
1 x @65%

CASHOUT:

2-3 sets:
5 Chin Ups with pause in the bottom and top for 3 seconds *Can Sub Ring Rows or Banded Chin Ups if desired
10 Weighted Knees to elbows

MAYHEM BODYBUILDING:

Bench Press 5 sets of 6 reps

Barbell Incline 4 sets of 10 reps

Single DB Bench Press 3 sets of 10 reps (side)

Single DB Double Head Grip 3 sets 10 reps

Diamond Pushups 3 sets of 10

Seated Tri French Press 3 sets of 10 reps