Monday 10/30/23

Schedule Changes

On Friday, 11/3, we have removed our 5:40pm class from the schedule so we can bring our coaches together for a staff meeting.

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The Mobility

• Snow Angel (Foam Roll)
• Wall Birthing + OH Stretch

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The Warm-up

During Board Warm-up with PVC

Circles

F2B

Torso Rotation

Windmill

LSF2B

LS S2S

Good Mornings

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Coach-led

Snatch w/ :02 Pause in Hang

Snatch Deadlift

Hang Snatch w/ Pause Catch

Snatch

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The Strength

0:00-6:00 

Snatch w/ :02 Pause in Hang

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6:00-12:00

Snatch DeadLift + Hang Snatch w/ :02 Pause in Catch

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Every Minute on the Minute for 12 Minutes

Snatch

1 @ 75-80% 1 Rm

* We are looking for good reps, if you fail more than 2 reps on the EMOM, you MUST drop weight.

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The Met-con

As Many Rounds/Repetitions As Possible for 12:00

Cleans

Burpees

@ GO and Every 3 min = Cal Row

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‍The Finisher

Shrugs (w/ DB)

Oblique Crunch

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