12/26/2017

12/26/2017

I hope everyones christmas was amazing. I know this, Santa came through at my house!!!! I hope you all were able to spend time with family and friends. I will see you guys tomorrow, don't forget we only have a 0900 and 1600 class tomorrow!!!

1) Coach led Warm-up

2) Take 15-20 Minutes to find a single heavy Hang Snatch (yes its a squat snatch)

3) 12 Minute AMRAP of
10 DB Snatches 50/35
15 Burpee box jump overs

4) For time 3 rounds
10 T2B
20 KB twists
20 V-ups

Competition Programming

1) Find a heavy 3RM Snatch

2a) 5x3 Snatch Balance using 72.5% of your 1RM
2b) 5x3 Snatch Pulls using 110% of your 1RM

3) 4 rounds of
10 OHS 95/65
200m Run
15 Over the bar burpees

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277