***The gym will be open from 11am- 3pm with a CrossFit Class at 12pm. Try to get this in during open gym***
A)5 Min Row or Bike
Lunge Warm Up/Junkyard Dog/Burgener Warm Up
C) Snatch Complex: Increase by 5% if you made all your lifts last week.
Snatch DL (Hips)+
Snatch Pull + Snatch
60%x 3 sets
70%x 3 sets
80%x 2 sets
D) Snatch Balance:Heavy single
*:03 second pause bottom of the squat.
Target 80-90% of your Snatch for 3 singles
E) Accessory Work: 3 Sets
10 Clean Grip Bent Over Rows *use 60-70% of your snatch.
10 GHD Sit Ups
5 Box Jumps