08.31.2017

Hey Everyone!

Just a reminder that Weightlifting class is back on tomorrow night, from 630pm to 8pm.

See you all there!

Warm up:

800m Dolphins run
OR
1000m row

Mobility:

1. D-ball opener OR anchored T-spine  4:00
2. Bretzel OR Straddle hip opener  2:00/

Strength/Weightlifting:

Snatch warm up:
2 rounds, 5/ea with an empty bar:

Snatch shrug
Snatch pull
Power snatch
Behind the neck push press
Overhead squat

[Snatch and Overhead squat warm up 10:00]

Snatch complex benchmark:

A) EMOM 10:00:
3 Power snatch
3 Overhead squat

*Men : 95 – 135
Women : 65 – 95

Use the same weight for the duration of the complex (across)

B) Bulgarian split squat (barbell back rack); 5x 5 (across, AHAP)

Finisher:

(Optional/Time permitting)

For Time:
Marsh mile run