28 March 2017

Warm up. 5 Minutes of Shoulder/Hip Mobility A. 5 Sets: Snatch Balance + Overhead Squat Build to heavy. B. Every 90s for 12 Minutes (8 Sets): Snatch x 1 C. 2 Sets: AMRAP 4 Minutes 8 Hang Power Snatch (43/29) 4 Lateral Burpees Over-the-Bar Rest 2 minutes between sets. Start where you left off.

24 March 2017

Friday Night Lights starts 5:30pm tonight! Regular classes (5am,6am,7am, 10:30am, Noon, 4:30pm) will do the following program: A. 3 Sets Not for Time: Turkish Get Ups x 3 each arm 30-60s Plank Hold from Rings/Floor B. AMRAP 15 Minutes 15 Wall Ball (20/14) 15 KB Swings 15 DB Push Press