Upcoming Events!
Yoga – Sunday December 4th at 9AM at Zen Family Yoga!
Christmas Crippler Saturday December 17th!
Check out the details on the website Events calendar!
 
 
Warm-up
Burgener (PVC and Bar)
1. Down and Finish
2. Elbows High and Outside (Speed Through Middle)
3. Muscle Snatch
4. Foot Work (2″4″ 6″ Drops)
5. Power Snatch

Work on Slow Pull Off Ground, into explosive 2nd Pull.

Weightlifting
Snatch Pull (EMOM 10min (2 Snatch Pull at 110%))
 then
Snatch (EMOM 5 Min (2 Reps at 75% of Snatch Pull))
 
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min
2 Wall Walks
15 Single Arm KB Swings Left Arm (Russian Style) 53/33
5 Cal Airdyne Sprint
15 Single Arm KB Swings Right Arm (Russian Style) 53/33

 
Sub: 2 Inch Worms for wall walk

 

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