Friday 01.09.2017

Free trial class Saturday 8-11am. Our September Fundamentals group starts Monday Sept 4th

Scaled) 15-12-9

Burpees

Pull ups

Power Snatch 95/65

Rx) 12-9-6

Burpee Chest to Bar Pull up

Power Snatch 115/80

Overhead Squat 115/80

Comp) Snatch, Skill #1 Flat Footed Snatch High Pull, 5x3

#2 Muscle Snatch, 4x3

#3 Snatch Grip Push Jerk, 3x3

1) Hang Power Snatch, 5x3 (63/66/69/72/75%)

2) Tempo Front Squat, 9x2 (53/58/63) (53/58/66) (53/58/69%)

3) "Amanda"

9-7-5

Ring Muscle Ups

Squat Snatches 135/95

4) Recovery Row, 12:00 Slow Row

*at 3:00, 6:00, 9:00 & 12:00 come off rower and complete 20 Weighted Situps