Warm up: 300 m row/run; 10 pass thrus, 10 windmills; 2 x 10 squat jumps, 8 ring rows, 8 push ups
Skill Focus: Shoulder Stability/Mobility
W/ an empty/light barbell work on press w/ snatch grip, pp w/ sn grip, pj
w/ sn grip
OHS or Front Squat 3 RM (2 – 3 attempts)
Level 3
3 power snatch 135#/95#
1 rope climb
9 burpees
7 RFT
Level 2
3 power snatch 115#/80#
1 rope climb or 6 pull ups
9 burpees
7 RFT
Level 1
3 hps or 6 db hps
6 mod pull ups
9 burpees
5 RFT
Great to see you again Mayrel!
Hey All: Don't forget to bring your White Elephant gift to the Holiday Party on Friday the 13th! Please sign the roster in the lobby with what you are bringing, how many and participation in the gift exchange!
Skill Focus: Shoulder Stability/Mobility
W/ an empty/light barbell work on press w/ snatch grip, pp w/ sn grip, pj
w/ sn grip
OHS or Front Squat 3 RM (2 – 3 attempts)
Level 3
3 power snatch 135#/95#
1 rope climb
9 burpees
7 RFT
Level 2
3 power snatch 115#/80#
1 rope climb or 6 pull ups
9 burpees
7 RFT
Level 1
3 hps or 6 db hps
6 mod pull ups
9 burpees
5 RFT
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Hey All: Don't forget to bring your White Elephant gift to the Holiday Party on Friday the 13th! Please sign the roster in the lobby with what you are bringing, how many and participation in the gift exchange!
Image
