Happy New Year’s Eve!

Tuesday, December 31, 2013

Mobility:

Keg drill
20 Fire Hydrants
External Rotation w/ Theraband
10 Wall Extensions

Warm-up:

Jog 400 meters
10 Wall squats
Perform unbroken with a barbell:
10 Good mornings
10 Behind the neck Snatch Grip Press
10  Overhead squats, hold bottom of last rep
Then 2 rounds, 3 reps each unbroken of:
Power snatch balance
Power snatch from Position 1
Power snatch from Position 2
Power snatch from Position 3
(Second round is full squat cleans)

Strength:

EMOM 10 min

2 Power Snatches + 2 OHS (heaviest possible)

Notes: Power Snatches should ideally be touch and go, focusing on properly loading your hammies for the second rep. If you are still developing your OH position, scale using 2 P. Cleans + 2 front squats

Conditioning:

AMRAP 12 min
5 Push Press (155/105/75)
15 Lateral Burpees over the bar
200 m Run

Cool down:

Row easy 500 meters
50 Abmat sit ups

Happy New Years Eve!  We have a limited schedule today and are closed tomorrow.  May you all ring in 2014 surrounded with good company,  lots of giggles and quality rest:)  I can’t wait to see what 2014 has in store….

Cheers and be safe!