Friday, 1/30
January 30, 2015
Sunday, 2/1
January 31, 2015

REMINDER: The Hip Mobility clinic will take place at 14th St. from 1pm to 2:30pm on Saturday
– please plan accordingly!

IMG_6358

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 OHS

Intermediate
6 x 1 Power Snatch + 2 OHS + 1 Hang Squat Snatch

Advanced
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

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