Announcements

HOLIDAY EXTRAVAGANZA THIS SATURDAY!!
-We hope to see you all there for food, fun, and general merriment.

More PUSH-UPS this week, lets keep building strength and adding to those gainz.
*If you miss a class, try to get those push-ups in at home. Remember the more you do them - the more of them you can do.

Warm Up

Coaches Warm-Up,

Be ready to start at class time, or you'll miss it.

Joint Prep

GROUP CIRCLE
+ 12-15 PUSH-UPS

-THEN -
3 ROUNDS
5 NKD BARBELL DEADLIFTS
5 NKD BARBELL PRESSING SNATCH BALANCE
5 NKD BARBELL OHS

-BURGENER SNATCH WARM UP

S/T - 12/10/2018 - S/T

SNATCH COMPLEX
-WARM UP TO 65-75%
-10min EMOM

SNATCH GRIP DEADLIFT
HANG SNATCH
FULL SNATCH

WOD - 12/10/2018 - WOD

4 ROUNDS
AMRAP OF:
MIN 1:  FRONT RACK BARBELL STEP-UPS (95/65) **
MIN 2:  TOES TO BAR
MIN 3:  BURPEES
MIN 4:  REST

*SCORE IS TOTAL REPS 
 **box height should be proportionate to athlete

Core / Cool Down

ACCUMULATE 2min V-SIT HOLD
(SCALE WITH BENT LEGS)
+
12-15 PUSH-UPS

RedLine Warm-Up

5 ROUNDS
2 on / :30 off

AMRAP OF:
10 JUMPING SQUATS
  5 TTB
10 PUSH-UPS
  5 BURPEES

RedLine

10 ROUNDS
1 on / 1 off

AMRAP OF:
15 KB SWINGS
10 DBL KB FRONT RACK LUNGES
  5 KB GOBLET SQUATS