Tuesday, 12/8

REMINDER:
In light of today’s class, we thought this would be the perfect opportunity to remind everyone about this coming weekend’s cf-DC-w Lifting Ladder!
Entry is $10 – but all for a good cause, as we’re the funds will help offset the costs undertaken by Coach Jon and Coach Leah‘s trip to the American Open Weightlifting Championships in Reno, NV. Sign-up at the cf-DC-w Lifting Ladder Evenbrite page (click the hyperlink, or copy&paste: https://www.eventbrite.com/e/cfdcw-lifting-ladder-fundraiser-tickets-4925860381).

Warm-Up
4 Rounds of
6 Arm circles
6 Squats
6 PVC Dislocates
6 PVC OHS

then,

1 Min Ankle Flexion w/ Band Distraction/side
1 Min Death Stretch/side

Strength – Hang Squat Snatch (35 Min)
Prep:
4 x 2 Hang Hi Pulls + 2 Hang Squat Snatch + 2 Overhead Squats
– start with the bar, working up in weight

Work:
3-3-2-2-2-(1-1-1)*
*Do not go up in weight unless pulling into squat below parallel

Accessory
3 Rounds, NFT, of
15 Band Pull Aparts
25 Side Flutter Kicks/side