Warm Up
3 Rounds
5 PVC Dislocates
5 PVC OHS
5 Squat to Bootstrappers
5 Jump Squats
Strength
Snatch (35 Min)
Prep:
2×1 Pause Ext+ 2 hang Hi Pull+2 Hang Power Snatch+ 2 OHS
2×2 Hang Hi Pull+ 2 Hang Squat Snatch
2×1 Hang snatch+ 1 Snatch
In remaining time:
Work up to 1 Rep Max Snatch
Met Con
EMOM 8 Minutes (4x each)
1 Hang Snatch + 1 Snatch +1 OHS @ 65-70% 1RM above
Reminder:
***CFDC New Year’s Day 2018 Schedule***
Sunday, 12/31: 9am-1 pm; 10am class, 11:30am-1pm Open Gym (no 11:30, Bootcamp or Yoga)
Monday, 1/1: 1 class ONLY – 10:30am-12pm @ both H & U Street locations
Tuesday, 1/2: Back to regular schedule
