12.29.16

ANNOUNCEMENT/REMINDER: WE WILL BE CLOSED SUNDAY JANUARY 1 AND HAVE A MODIFED SCHEDULE MONDAY JANUARY 2. Monday's classes will be 9:30am, 10:30am and open gym from 3:30-5. Enjoy the holiday!

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 PVC groiners
30 arm circles cw/ccw

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
10 push-up plus
10 scap wall slides
:45 shoulder distraction with band
20m waiter's carry each arm
:30 handstand hold

A.Strength/Skill
Part 1: Power snatch + hang power snatch
15 minutes to build up to a heavy set
Part 2: 3 sets
Even- Rope climbs/lowers x 1-2 reps
Odd- Dips x 5-7 reps
-rest 1 minute-

B.Conditioning
10 power snatches 95/65
50 double unders
8 power snatches 95/65
40 double unders
6 power snatches 95/65
30 double unders
4 power snatches 95/65
20 double unders
2 power snatches 95/65