Thursday, July 16, 2015


5pm class at Venice cancelled due to Snapchat private event, but 7pm class is back!


Keg drill, 2 minutes
10 Wall extensions
Overhead band distraction, 30 seconds each
Gristle/Groiners/Samson stretch, 2 minutes


Jog 400 meters
10 PVC Dislocates
10 Jumping Good mornings
5 Hang Power Snatch
5 Low Hang Power Snatch
5 Power Snatch


Spend 10-12 min warming up and going over power snatch technique and loading up for the workout. Perform 5-10 reps of each of the following with a PVC or light barbell before loading up.  Focus on perfect technique.

High Hang Muscle Snatch
High Hang Power Snatch
Low Hang Power Snatch
Power Snatch


EMOM: 20 minutes
Even: 3 Power Snatches
Odd: 25 Double unders

Notes: You may start at a desired weight and then add weight as the EMOM goes on. Please remember to focus on good form and technique. The scaling option for double unders is 75 singles. These should not be touch and go.

You have 1 minute to perform 3 good power snatch. TRY not to rush your set up. Take time and practice during the warm up.

Score your heaviest weight performed.

Cool down:

Couch stretch, 1 minute each
Cat stretch, 1 minute
Straddle, 2 minutes

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