Monday the 30th

Announcement:

There will be NO group class on December 31st, 2013 or January 1st, 2014, because the gym will be closed.

julia-rohde-german-female-weighlifter-olympian-sweatforit1-300x225

***

Pre-Season

O:

1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

S*:

1a) 3XME UB C2B Pull-ups – rest;
1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest.

C:

5 rounds

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest after each round.

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