DON’T FORGET THE HOLDIAY PARTY TONIGHT AT ESCAPE BREWING ON TRINITY, BLVD!!! See you at 7pm

Regular class schedule all day

Warm-Up

2:00 minutes on the Rower, increasing intensity

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
–Quarter Squat Reactive Jumps

Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads

Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps

16:00 EMOM

minute 1: Max Overhead Squats *sub out front squats if OHS are not an option
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: 95/65lbs, 43/30kg

Level 2:
Barbell: 75/55lbs, 34/25kg
Level 1:
Barbell: 65/45lbs, 30/20kg / Knees to Chest (Break Hip Crease)

Goal: 65/55 Round of Total Reps

Score: Total Reps

Stimulus: Midline Endurance

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.