REMINDER: The Hip Mobility clinic will take place at 14th St. from 1pm to 2:30pm on Saturday
– please plan accordingly!
Warm-Up
2 rounds of
10 Arm Circles
10 Over-Under Scap Touch
10 OH Band Pull-Aparts
5 Spider Hip Series/side (1 Spider Lunge + 1 X-Body Spider Lunge + 1 Three Legged Dog Hip Opener)
Strength – Snatch Complex (30min)
– – Prep Sets – –
3 x 1 Hang Power Snatch + 2 BTN Snatch Push Press + 3 OHS
– – Work Sets – –
Beginner
6 x 2 Hang Power Snatch + 2 OHSIntermediate
6 x 1 Power Snatch + 2 OHS + 1 Hang Squat SnatchAdvanced
6 x 1 Power Snatch + 1 Snatch Balance + 1 Hang Squat Snatch
Met-Con
9min AMRAP of
9 Plate Burpees
6 OH Plate Sit-Up
3 Plate Get-Ups*
* supine with plate held to the chest and stand up without putting a hand down