ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 4th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility
Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 3 reps) before working to establish a 3-rep maximum Front Squat.
Front Squat 3-3-3-3-3RM
Post loads to comments.
“Mustache Snatch”
Complete as many rounds/reps as possible in 10:00 of
10 x Hang Power Snatch (75/55)
10 x Ring Dips
35 x Double unders
Post rounds/reps completed to comments.
“Back Squat 3RM” : 165#
“Mustache Snatch” : 3 + 9 (65#)
Front Squat: 125×3 (135×1)
Mustache Snatch: 3+7 (Katelyn’s bum shoulder version: 135# deadlifts, pushups, 15kcal on the assault bike)
Front Squat 3RM: 245#.
“Mustache Snatch”: 4+12 Rx.