Saturday

HOLIDAY HOURS

News years eve. AM classes only.

New Year’s Day PM classes no 7 pm

class 9am both locations

Teams of 2

10 rounds 3 min rounds

you go I go style 5 rounds each

400-m run

AMRAP of overhead squats 115/75 (165/115)

OLY AT SOUTH

10AM

A.

Every minute, on the minute, for 3 minutes (3 sets):

Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):

3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.

Every 90 seconds, for 9 minutes (6 sets):

Snatch x 1 rep @ 86-90%

Focus on consistency today. Make every rep as sharp as possible.

C

Every 90 seconds, for 9 minutes (6 sets):

4 front squats @ 84-87%

D.

Every 90 seconds, for 6 minutes (4 sets):

Push Press x 3 reps @ 80% of your 1-RM Push Press


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