In an effort to get everyone training together at the same time, we will be reducing the number of competitor coached classes. Tuesdays will always be with class unless otherwise noted. Monday, Wed and Friday AMs at 530am will remain competitor coached classes. Monday, Wednesday nights at 6pm and Fridays at 5pm will be the only coached competitor night classes. You are welcome to complete the programming at any other time during the day but encouraged to show up at the scheduled class times.
Warm-up
Row 12/10 Cals
5 Strict TTB
5 Kipping TTB
10 Overhead Squats
Row 12/10 Cals
5 Strict TTB
10 Kipping TTB
10 Box Jump Overs
Row 12/10 Cals
5 Strict TTB
15 Kipping TTB
10 Snatch Balance
Oly
Every 90 Seconds x8
3-Position Snatch
-High
-Mid
-Low
Strength
Push-press
5-4-3-2-1 – each set should be challenging and near max
WOD
40 Calorie Row
30 Box Jump Overs
20 Toes to Bar
10 Single Arm KB Snatches each arm (2,1.5)
20 Toes to Bar
30 Box Jump Overs
40 Calorie Row