Saturday, 5/9

REMINDER: Special Send-Off/Fundraiser Workout for Team CFDC at 14th Street
– Adjusted workouts starting at 4:30pm (open to EVERYONE)
– Regional Team demo at 5:30pm
– drinks provided (working out is NOT required to enjoy refreshments and be social!)

Warm-Up
2 Rounds of
6 Wrist Circles/direction
6 Arm Circles/direction
6 Over-Under Scap Touches
6 Push-Up to Side Star
6 Spider Lunges/side
6 Pause OHS w/ PVC
Then,
60sec/side Self-Bully stretch

Skill – Snatch Balance Technique
1 x 3 Pressing Snatch Balance + 3 Squat Snatch Press + 3 OHS (w/ PVC)
then,
1 x 3 Pressing Snatch Balance + 3 Squat Snatch Press + 3 Heaving Snatch Balance (lt bar*)
* use a bar one step lighter than you normally would (if you usually use a 45lb bar, use a 33; normally a 33, use a 15; normally a 15, stay with PVC; any athlete who’s OHS = BW may use a regular bar)

Strength
7 x 3 Heaving Snatch Balance
– first set w/ bar only; then add weight as able/desired

Partner Met-Con
8min AMRAP of
6 Partner Clapping Push-Ups* (3/person)
12 Partner Med Ball Sit-Ups** (6/person)
18 Partner Bumper Plate Goblet Squats*** (9/person)

– alternate reps until rep count is complete
* P1 does a push-up, and then both partner’s reach out and clap right hands, then P2 does a push-up, and then both partner’s clap left hands;
** P1 does a sit-up with the med ball (touch down over head), and then passes to P2 who does a sit-up with the med ball;
*** P1 does a goblet sqauat with the bumper plate (held to the chest) and then passes the plate to P2 who does a goblet squat with the plate held to the chest;