Burger Night Tickets!  Support our Regional Team

Burger Night Tickets!
Support our Regional Team

Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)
10 Arm circles, 10 chest pops, 10 PVC pass throughs
Mobilty: S

Health and Fitness
A. 0:10-0:40
Every 2 minutes, for 18 minutes (3 sets)
Set 1 – RDL x 8-10 reps @ 2111
Set 2 – Hollow Body Hold x 30-45s
Set 3 – Superman holds x 30-45s

C. 0:40-0:50
For time:
100 Double unders or singles
60 Air squats
40 Cal Row

Classic:
A. 0:10-0:20

Use this sequence as a teaching method and skill transfer warmup:
Set 1 with empty bar:
3 High Hang power snatch
3 Mid hang Power Snatch
3 Above Knee power snatch
3 overhead squats
3 snatch from Mid shin (Recieve in power then ride down to squat)
Set 2 with 30% (same sequence)
Set 3 with 40-45% (same)
B. 0:20:0:40
E2MOM x 6 sets (12min):
Hang snatch + Snatch
**Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

C. 0:40-0:50
For time:
100 Double unders or singles
60 Air squats
40 Cal Row

D. 0:50-1:00
Mobility of choice