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