Happy New Year! Just one change to the schedule on Friday:

Friday, Dec 31- 7:00, 8:15 & 9;30 am classes

Saturday, Jan 1-No Change- 8:00 & 9:00 am classes- Start the year off right!!

PART 1: POWER SNATCH COMPLEX [ALL TRACKS]
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
*Score = Heaviest Load

Compete/Train

PART 2:
AMRAP 9:
3 Hang Power Snatches 55/75 M45/65
3 Burpee Pull-ups
6 Hang Power Snatches
6 Burpee Pull-ups
9 Hang Power Snatches
9 Burpee Pull-ups

[Add 3 Reps Per Round]

*Score = Rounds + Reps
Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3

Sweat

PART 2:
AMRAP 9:
3 Hang Power Snatches 45/65 M35/55
3 Burpee Pull-ups
6 Hang Power Snatches
6 Burpee Pull-ups
9 Hang Power Snatches
9 Burpee Pull-ups

[Add 3 Reps Per Round]

*Score = Rounds + Reps
Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3

 

AFTER PARTY

AMRAP 12:
Max Strict Pull Ups

On the Minute [Starting @ 0:00]:
10 GHD Sit-ups

AT HOME:
PART 1: DUMBBELL POWER SNATCH COMPLEX
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

PART 2:
AMRAP 9:
3 Dumbbell Hang Power Snatches
3 Burpee to Target
6 Dumbbell Hang Power Snatches
6 Burpee to Target
9 Dumbbell Hang Power Snatches
9 Burpee to Target

[Add 3 Reps Per Round]