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