Wednesday, 12/23

REMINDER: All Evening Classes have been cancelled for Wednesday, Dec. 23
(6am, 7am, and Noon classes only; both gyms close at 2pm)

Warm-Up
3 Rounds of
6 Wrist Circles/Direction
6 Arm Circles/Direction
6 Squats
6 PVC Dislocates
6 PVC OHS

Met-Con Prep (12 Mins)
3 Rounds of
1 Pause Extension + 1 Hang High Pull + 1 Hang Power Snatch
– Start with the bar, working up in weight

then, 3 Rounds of
1 Snatch
– Taking the bar from the floor, may be power snatch or full snatch
– Working up to 80-85% of 1RM

Met-Con
EMOM 8 (8 Rounds):
1 Snatch (80-80% of 1RM)

2 mins Rest

EMOM 8 (4 Rounds):
A) 3 Snatches (70-75% of 1RM)
B) 9 Burpees

2 mins Rest

EMOM 8 (4 Rounds):
A) 9 Snatches (50-55% of 1RM)
B) 21 Squats