Saturday, 9/3

REMINDER: 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