Monday – 11/20/17

Holiday Hours for Thanksgiving!
Wednesday – 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm, 6pm (no 7pm class)
Thursday (Thanksgiving Day!) – 8:30am and 9:30am ONLY
Friday – 9:30am, 10:30am, 4pm, 5pm class’s ONLY
Saturday – regular schedule resumes

Warm-up
Iron cross x 5/side
Scorpion x 5/side
Spiderman lunge x 5/side
Lateral lunge x 5/side
Tricep stretch side bend x 10/side
Over and back arm swings x 10
Downward dogs x 5
+
BB warm-up
2 sets
squat/overhead/overhead squat static holds x 10sec holds
+
Coaches choice snatch warm-up

Workout
A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B. Choose an option below:

B1. Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees
*Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
**You are able to increase weight throughout the ladder but you cannot go down in weight.

-Or-

B2. Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Swings (53/35)