Wednesday 11.23.16

There will be no 6pm or 7pm class today (Wednesday 11.23). On Thanksgiving (Thursday 11.24) there will be one class time at 9am. On Friday (11.15) class times will be 9:30, 12:30, 4, and 5 (No 6am, 6pm, or 7pm).

Essentials:
A.
5 Sets
Seated Box Jump x 10 reps
On the 2:30min
Or
ADAPT

B.
3 Rounds For Time:
Row x 27 Cal
Push Press x 21 reps
Alternating Dumbbell Snatch x 15 reps per arm

Fitness:
A.
5 Sets
Hang Power Snatch Just above the Knee (Pause 3 sec in hang) x 3 reps
On the 2:30min
Or
ADAPT

B.
3 Rounds For Time:
Row x 27 Cal
Handstand Push Up x 18 reps
Full Snatch x 9 reps 80%

Performance:
A.
5 Sets
Power Snatch From Blocks Just above the Knee x 3 reps
On the 2:30min
Or
ADAPT

B.
3 Rounds For Time:
Row x 27 Cal
Strict Handstand Push Up x 18 reps
Full Snatch x 9 reps 185/125

Competitor Session 2:
A1.
4 Sets
Kettlebell OHS x 7 per Arm
Tempo 53×1
Rest 1min
A2.
4 Sets
Underhand Vertical Slam Ball Toss x 10 reps 35/25
Rest 2min

B.
Empty BarBell Drills
3 Sets of 10 reps of each
Snatch Lift off
Muscle Snatch
Drop Snatch
Snatch Pull Under
Rest as needed between movements and sets