Saturday, 10/25

ANNOUNCEMENT: Open Gym at 14th Street will be limited to the Front Room only from 2pm on Saturday (10/25/14) due to DC Weightlifting’s American Open Qualifying Meet.

Warm-Up
4 Rounds of
4 Band Pull-Aparts
4 OH Band Pull-Aparts
4 Band Dislocates
8 Spider Lunge (4/side)
8 X-Body Spider Lunge (4/side)

Then,

Supine Self-Bully Stretch (1min/side)

Strength – Hang Snatch (25min)

– – Prep Sets – – 
3 x 2 Hang Snatch Hi-Pull + 3 Hang Power Snatch + 4 OHS

– – Work Sets – – 
6 x 3 Hang Snatch
– may be power or full/squat snatch

Team Met-Con
10min AMRAP of
10 Burpees
10 OH Plate Lunges
10 DB Cleans
– follow the leader style, so everyone starts with the 10 burpees, rotate as a group