11/22/2013

21
Nov

11/22/2013

News and Notes
Don’t forget, this Saturday is our 1 year celebration! We’ll start with dinner at Buku at 6pm, then stay downtown for drinks and fun. No lululemon allowed!

Holiday Schedule:
Monday – Wednesday: Regular Schedule
Thursday and Friday: Closed
Saturday: Regular 10am workout

Strength
Hang Snatch + Snatch
then
Snatch
30m to work up to heavy single

Conditioning
6m AMRAP
5 Burpees
5 Hang Power Snatches (95/65)

Today is dedicated to practicing the Snatch. Start by warming up with a few Hang Snatches + Snatch. As you work up in weight, if you are comfortable with the movement, try for a few heavy single Snatches without the Hang. If you’re new to the movement, continue pulling a Hang Snatch + Snatch.

The weight for the Hang Power Snatches in the conditioning should be fairly light – definitely unbroken for at least the first round. Keep your Burpees moving quickly, and try to hold your hook grip during the Snatches if possible.

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