Saturday, October 28 2017
Strength Focus
Before Class
Snatch
Every 2 Minutes for 3 Sets (6 Minutes)
1 Muscle Snatch
Every 2 Minutes for 5 sets (10 minutes)
1 Haulting Snatch DL (pause at mid thigh) + Hang Squat Snatch (from mid thigh, snatch) @80%
Every 2 minutes for 5 sets (10 minutes)
1 Snatch @85+%
3 x 10 DB Walking Lunges- 10 steps per leg
(with class)
Gymnastics Focus
8 Rounds
25 Double Unders
25' Handstand Walk
Cardio and Endurance Focus
250 Calorie Bike
Bike at a hard but sustainable watts/RPMS
Guys shoot for 250+ RPM
Gals 200+