Run & Snatch

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 WEEKEND INFORMATION

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

10:00am – The Hero Course

Saturday – June 11th

Guns & Bows Competition

NO COMMUNITY WORKOUT!

Saturday, June 18th

11am – Gymnastics and Tumbling Seminar

Free To Members

YOU MUST REGISTER. No Drop In’s

REGISTER

dynamic movement prep

Group warm up

2 rounds of the

Coffee complex

Not for speed. For quality.

5 snatch
5 oh squats.
Add weight
5 power cleans
5 front squats
5 power jerks
10 back squats
10 Romanian dead lifts

Rest / repeat

Wod

Run 400 meters
3 snatches

Rest as needed

Run 400 meters
2 snatches

Rest as needed

400 meter sprint
1 snatch

Rest

400  meter sprint
1 snatch

Score splits and weight.

Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension

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