Saturday, June 28

REMINDER: Today starts our NEW class schedule!
Remember that there will now be three 1-hour classes at 14th Steet (at 10am, 11am, and 12pm Noon) and                                            one 1-hour class at H Street (at 10am).
Sunday’s classes will remain at 90-minutes (at 10am and 11:30 at 14th Street, and at 10am only at H Street).

Warm-Up
2 rounds of
12 Arm Circes/Dir,
8 Over-Under Scap Touch,
8 Opposite Toe Touch to Open-T* (4/side),
8 Spider Lunges (4/side),
8 Cross-Body Spider Lunge** (4/side)
* In the plank position (hands, not forearms), reach hand to opposite toe, then open up into the T-Position, rotating as far as possible, then return the hand to the floor and repeat on the other side
** Dynamic pigeon stretch

Then,

As a class,
6 x 1 Four Count Squat + 1 Jump Squat
– four-count lower into the bottom of the squat followed by an explosive jump from the bottom position

Strength – Snatch (25min cap for Prep & Work)
Prep
1 x 3 Upright Bar Row* + 3 Hi-Hang Snatch Hi-Pull + 3 OHS (bar only)
Then,
1 x 2 Three-Pause Snatch Extension + 2 Hang Snatch Hi-Pull + 2 OHS (light weight)

Work
– – Begin/Int – –
6 x 1 Hang Snatch + 2 OHS + 1 Hang Snatch
– may power both snatches, or may squat snatch the first rep

– – Adv – –
6 x 1 Squat Snatch + 1 Snatch
– both reps from the floor, should be touch&go; MUST pull under the first rep – Power to OHS is NOT acceptable for this workout

Finisher
For 15min, complete 30sec On, 30 sec Off of:
(1) Mtn Climbers (until you reach 100 total, or 50/side)
(2) Russian Twist (until you reach 66 total, or 33/side)
(3) OH Lunges (until you reach 44 total, or 22/side)
(4) Burpees (AMRAP in remaining time)
– work your way as far through the movements as possible in the given time