
Friday, 9/2
September 1, 2016
Sunday, 9/4
September 3, 2016REMINDER: Holiday Hours for Saturday 9/3
14th Street location
– 9am Open Gym as scheduled
– 10am, 11am, & 12pm classes as scheduled
– Base Camp as scheduled
– Free Intro is CANCELLED
– Open Gym from 1pm to 2pm ONLY
H Street location
– 9am Open Gym as scheduled
– 10am class as scheduled
– Base Camp as scheduled
– Free Intro is CANCELLED
– Open Gym from 11pm to 1pm ONLY
Warm-Up
3 Rounds of
5 PVC Dislocates
10 Spider Lunges
5 PVC OHS
10 Jump Squats
Strength – Snatch (30 min)
Prep:
2 x 1 Pause Ext + 2 Hang Hi Pulls
then,
2 x 1 Hang Hi Pull + 1 Hang Power Snatch + 1 Snatch
Work:
4 x 1 Hang Power Snatch + 1 Snatch*
then,
4 x 2 Snatches*
* snatches from the floor, may be full or power.
Met-Con
In teams of 3, working follow the leader style, complete:
5 Rounds of
5 Hang Power Snatches (M: 135/105/75/55, W: 93/73/53/45)
10 Box Jumps
15 OH Plate Sit-Ups