Monday, November 20th

8am and 9am classes only on Thanksgiving!

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

A) 3-4 sets of:
Snatch Grip Deadlift x 5 reps
rest 30 seconds
Hang Power Snatch x 4 reps
rest 30 seconds
Overhead Squat x 3 reps
rest 60 seconds 

B) 3 Rounds For Time
10 Alternating Dumbbell Snatches each arm 35/20
20 Box Jump Overs 24/20
30 Wallballs 20/14

A) Every 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1-3: 1 rep at 60%
Sets 4-5: 1 rep at 70%
Set 6-7: 1 rep at 80%
Set 8: 1 rep at 85%

B) 3 Rounds For Time
10 Alternating Dumbbell Snatches each arm 50/35
20 Box Jump Overs 24/20
30 Wallballs 20/14

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