Monday 03.09.2018

Holiday Hours Monday Sept 3 (Labour Day) 9am class,10-1pm Flex Start

FITNESS “Lace Up” AMRAP 13: 60 Dumbbell Snatches (35/25) 50 Wallballs (14/10) 40/30 Calorie Row 30 Burpee Box Jumps (24/20)

PERFORMANCE “Lace Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20)

COMPETITION

1) Tempo Overhead Squat

On the 1:30 x 5 Sets: 1 Tempo Overhead Squat (5 sec down, 2 sec pause, 5 sec up) 1 Overhead Squat

OR

1) Snatch:

On the 3:00 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch

2) “Lace Up”