Friday, 11/27
November 26, 2015Open Gym, 11/28 to 12/4
November 27, 2015REMINDER: Base Camp and the Free Intro Class have been cancelled for Saturday, Nov. 28th
Warm-Up
3 Rounds of
5 Arm Circles/dir
10 Squats
5 PVC dislocates
10 PVC OHS
Strength – Snatch
Prep (10 min):
4 Rounds (starting with the bar, working up in weight) of
1 Hang High Pull + 1 Hang Power Snatch + 1 OHS
Work:
Every 2 Minutes for 16 Minutes (8 Rounds)
1 Snatch + 1 Hang Snatch + 2 OHS
Met-Con
4 Rounds of
In 1:30 perform:
6 Bastards
12 Sit-ups
Max rep OHS in remaining time
Rest 1:30
Wt options = M @ 115/95/65; W @ 83/63/45