Tuesday, November 14th

How Do You Warm Up for a Weightlifting Exercise? -Catalyst Athletics

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 14 minutes (8 sets):
2 Hang Power Snatches + 2 Hang Squat Snatches

B) 14 Minute AMRAP
60 Double Unders
30/21 Calorie Row or Assault Bike
15 Overhead Squats (75/55)

Choose a weight on the bar that you could complete the reps with no more than one break. 

A) Every 2 minutes, for 14 minutes (8 sets):
Snatch
Set 1: 2 reps @55%
Set 2: 2 reps @65%
Set 3-6: 2 reps @75%
Set 7: 2 reps @75%+

Build to a tough but stable double in set 7

B) 14 Minute AMRAP
60 Double Unders
30/21 Calorie Row or Assault Bike
15 Overhead Squats (115/80)

Choose a weight on the bar that you could complete the reps with no more than one break. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531