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Weightlifting classes will resume this week! Monday and Wednesdays at 3 p.m. and Saturdays at 10 a.m.
A. Warm Up
Burgener Warm Up w/PVC
Touch and Go Snatch Complex
2 Power Snatch
2 Hang Power Snatch
every 75 seconds x 8 sets
Tempo @ 3111; 5,4,3; (reps)
*Pause 1 second below knee before finishing with speed, 3 seconds from hip down to floor
*Stand on 2-3″ box/plate.
Focus on keeping your chest tall and drving with your legs!
20 minute AMRAP
10 Russian Kettlebell Swings 44/26
10 Cal bike
10 Sit Ups
30 Double Unders 2:1
*coaches challenge Dual KB Russian 44/26 GHD Sit Ups
D. Extra strength
3-4 sets of the following superset
5 Close Grip Bench Press @ 20X1 Tempo