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
B.

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

itsachpr


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