December 21, 2016

A. Warm Up

All row or ride 30 Cals
Run 2 laps
Then: 
25 Dubs/50 Singles 
20 PVC OH Squats
20 High Knees 
20 Lunges
15 Situps 
20 PVC Passes

Then as a class: 
5 Snatch Grip DL
5 Snatch High Pulls 
5 Muscle Snatches 
5 Snatch Grip Push Press
5 Overhead Squats 
5 Drop Snatches 
5 Power Snatches 
5 Squat Snatches 

*Coaches: Critique, look for hip contact. Emphasis SPEED! 

B. Metcon (Weight)

15 Minutes to find heavy complex of: 
RX+ 
Power Snatch
Hang Squat Snatch 
Overhead Squat 

RX
Power Snatch
Hang Power Snatch 
Overhead Squat to end range

Scale: Every 90-120s
3 Muscle Snatches
3 Power Snatches 
3 BTN Presses 

C. Metcon (No Measure)

​20 Minute Alt EMOM: 
RX+ 
M1: Row 15/12 cals 
M2: 10 Box Jumps to 24/20
M3: 10 Alt DB Snatches 
M4: Toes To Bar
 
RX
M1: Row 12/10 Cals 
M2: 8 Box Jumps 
M3: 10 Kettlebell swings @ 24/16
M4: 8 toes to bar or Knee Raises

Scale as needed.