Max your Snatch!!!

ANNOUNCEMENTS

No Open Gym Tomorrow!

Holly Jolly IV Mid-Challenge  Workout (yes there are points) – 9:30am

Sunday – Re-Flex at 9am and 5pm

THE FRIDAY 5:30pm Class is Closed. 609 Box offers 5:30pm and 6:45pm on Fridays

The Christmas Holiday Schedule is as follows:

MONDAY, December 24th

10am Class at the Box

NO OLY STRONG

Tuesday, Christmas Day

CLOSED

Wednesday, December 26th

Regular Schedule

MONDAY, December 31st

Regular Classes through 12pm

3pm Class at the Box

NO Oly Strong

Tuesday, NEW YEARS DAY

12pm Goal Setting Workout!

 

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill/Strength
50 n 50 ghd

Strength
In 10 minutes build to a max snatch

Then

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Mobility

Shoulder Bully/Stretches

Thoracic Stretch

Pressups/Knees to chest

 

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