Monday, 11 November 2013

HAPPY VETERAN'S DAY!  Thank you to all those who serve!  We appreciate the sacrifices you and your family make everyday!

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Kick Up to Handstand x 3 attempts with spotter (beginner = against wall, intermediate = freestanding)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING
Snatch Balance:  5 x 2

INTERMEDIATE WEIGHTLIFTING
EMOM for 10 minutes:  1 x Snatch @ 70-75% Snatch 1RM

CONDITIONING
3 rounds for time:
10 Hang Power Cleans, 135/95#
STRICT 20-minute time limit.  If you are still perfecting your Muscle Up, substitute 4 sets of 3 Chest-to-Bar Pull Ups + 3 Ring Dips each round.