Monday, September 4th 2023

Saturday Schedule for Labor Day – 8:15 and 9:30

WARM UP – rower

Tabata row

*:20 on, :10 off x 8 (4 min)

MOVEMENT/MOBILITY – pull up bar, barbell

:30 seated forward fold

10 seated shoulder flexions

10 hollow rocks

5 hollow to arch rolls

10 scorpions

10 reverse snow angels

5 yoga push ups

*grab barbell

10 snatch high pulls

5 slow motion drop snatches

10 Strict Press

PRIMER –

3 muscle snatches

3 power snatches

3 squats snatches

3 OHS

STRENGTH

E2M x 6

-Strict Press 8/8/6/6/4/4

-10 DB Hammer Curls

METCON

3x

25/20 Cal Row

25 P. Snatch @ 75/55

75 Double Unders

COOLDOWN 400m jog

NOTES – Snatches should have no more than 2-3 breaks