Monday Dec 3/18


Part A – GROUP WARM-UP: Coach leads class into dynamic warm-up

REMINDER: PLEASE CLEAN YOUR WORKOUT AREA / EQUIPMENT USED AND PUT IT AWAY. THANK YOU!

Part B- Weightlifting 
Snatch

Warm-up
3 tall hang power snatch + 3 snatch balance
3 hang power snatch + 3 hang squat snatch
3 full power snatch + 3 full squat snatch

then

Find 1 RM Snatch

Part C- Metcon

AMRAP 14 min
400m run/500m row
8 hang squat clean thrusters @135#/95#
16 pull-ups

Part D – Core

2 rds
15 GHD sit-ups
25 v-ups

Part E – Stretching: Coach will lead the class into a cooldown & stretching! VERY IMPORTANT!