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+