Regular Classes in the morning
OPEN GYM 4 to 5pm
Gainz-Giving 6pm to ?

Come out and enjoy some workout and/or food

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

—

2 Sets, For Quality

3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
:15 second Ring Support Hold
:15 second Bottom of Dip Hold
6/6 Single Arm Ring Rows

Strength
Every 2:00 x 6 Sets
3 Hang Squat Snatch

THERE ARE TWO VERSIONS OF THE WOKOUT TODAY
“Amanda”
For Time
9-7-5
Ring Muscle-Up
Squat Snatch
Load: 135/95lb, 61/43kg

OR OR OR OR OR OR

21-15-9
Power snatch 95/65
pull ups (or ring rows)
ring dips (or bench dips)

Time Cap of 15 minutes on both