ANNOUNCEMENTS HOLIDAY HOURS
Monday-Wednesday: Normal Hours
Thursday 11/22: CLOSED
Friday 11/23: CLOSED
Saturday 11/24: Open Gym 9-11am
Warm-up Drills
I. Row 35kcal
II. 2-3 rounds of
5 x 3 Position Snatch (dip, bow, shins + full snatch)
5 x Overhead Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility
Impact/Focus: Snatch Singles
Warm up as needed before completing the following for 8 rounds total.
1 x Snatch (70-80%)
Notes: Warm-up and prepare accordingly in order to facilitate hitting 8 rounds of 1 rep x Full Snatch at a moderate to heavy load (ex: 70-80% of a recent one rep maximum record).
Post sets/loads to comments.
“Flywheel Ripper”
6 Rounds for time of
5 x Front Squat (135/95lbs)
10 x Push-ups
Row 15kcal
Post scores to comments.
“Power Snatch Practice” 65#
“Flywheel Ripper” : 12:48 (85#)