September 19 2014

Competition classes are as usual at 10:30 am Tomorrow, Saturday. We have several comps coming up so if you want to get involved,  we hope to see you there.

A. strict chins Max x3 in warm up

20 Overhead Squats, 60/40
20 Box Jumps, 24/20 in
20 Pull-ups
20 Kettlebell Swings, 32/24
Run, 200 m
20 pushups
20 Double Unders
20 Power Snatches, 60/40
20 Shoulder-to-Overheads, 60/40
Run, 200 m

Time cap 20 min

Oly class (6 pm only)

a1. snatch complex 1

2 dead hang 1 above knee + ohs

a2.snatch complex 2

2 above knee 1 from floor +ohs

a3. snatch pulls complex

one lift off to below knee

one lift off to mid thigh

one snatch pull

a4. Full Snatch



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