becca

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Performance:  Touch and Go Power Snatch

  • 4 x 4 @ >75%

Fitness:  Hang Power Snatch

  • 4 x 3-5

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00 of:

  • 10 Overhead Squats @ 50% of 1 rep max
  • 10 Pull Ups

Rest 2:00 between sets.

Fitness:

  • 10 Front Squats
  • 10 Jumping Chest to Bar Pull Ups

Rest 2:00 between sets.

Optional Independent Work

3 Sets:

  • 3 Clean Pulls @ 90%
  • 30s Handstand Walk
  • 8 Dumbbell Bicep Curls @ 30X0