Saturday, 14 December 2013

*** This Saturday training session will take place at 12:30 p.m. (not 9 a.m.) to facilitate our Foundations class. ***

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
Teams of two perform AMRAP 15 minutes:
5 Snatches, 115/80# (can be either Squat Snatch or Power Snatch)
10 Wall Balls, 20/14#
One athlete completes a full round while the other rests.

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to work on Dips.  Work on a skill level higher than your normal comfort level.