06.27.2018

Hey Everyone!

This weekend is Canada’s Birthday (woohoo!) and so were going to have a modified holiday schedule. We will be closed for the holiday, Sunday July 1st, and since we have a coach in town and willing (thanks John!), we’ll do one class on the Holiday Monday, July 2nd at 10:00a.m. We hope that you all have a great weekend and spend some quality time with family and friends, celebrating Canada Day!

Weekend Schedule :
Saturday, June 30th  : 8am – 11am open gym (standard)
Sunday, July 1st : closed
Monday, July 2nd : 10:00am class

Warm up:

Row/Run 800m, then

3 Rounds, 4 reps each
Hang snatch shrug
Hang snatch pull
Hang muscle snatch
Push press (off of back)
Overhead squat
rest 30sec

Strength:

A) Snatch (power);
2 – 2 – 2 – 2 – 2 – 2 (build to heavy double for the day)

rest as needed

B) Snatch Balance; 4x 3 (working weight)

Conditioning:

Tabata Alternating (8 rounds each)
Ring Dips
Hollow Hold

Score is total reps

Recovery:

1 – Lat smash; 4:00
2 – Ball tack & floss; 4:00