5:30 P.M CLASS WILL BE CANCELLED FOR TODAY (WEDNESDAY) SORRY FOR ANY INCONVENIENCE.
Warm up 3x
200 m RUN
10 leg swings
10 mountain climbers
10 Ring Rows
Shoulder/ Thoracic spine (Medball , foam roller)
Hip Opener(wall squat
Snatch barbell warm up
EMOM x 10 minutes
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch
*Do each rep without dropping the barbell. High hang is in the hips. Hang is from above the knee, and Low hang is just below the knee. Try and work on consistent positioning here and getting some speed into the barbell! Work up to something close to 65-70% range and then start your 10 minute EMOM.
Three rounds for time:
Run 400 meters
1 1/2 pood 1 pood Kettlebell X 21 swings (or 53/ 35 pound )