5.23.16

ANNOUNCEMENT: WEIGHTLIFTING CLASS WILL BE CANCELLED FOR THIS SUNDAY, 5/29. MEMORIAL DAY CLASS SCHEDULE: 8:30AM, 9:30AM CLASSES ONLY! WE WILL CLOSE AT 11AM

HAPPY BIRTHDAY JAMIE! ENJOY YOUR DAY!! :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
30 arm circles cw/ccw

Group warm-up
:40 thoracic spine barbell stretch
10 thoracic spine rotations
:45 hip distraction with band
:45 shoulder distraction with band
20 monster walks
30 band pull aparts

A. Strength
1-Snatch
15 minutes to build up to a heavy single
*Use this time to work on form if you aren't comfortable adding weight yet
2-8 min EMOM
Even- Hang snatch + 2 OHS
Odd- 30 double unders/practice

B.Conditioning
3 rounds
300m run
7 OHS 95/65
7 toes to bar