Announcements:
-12 Days of Christmas starts this Monday
-“Check in to Check Out” also begins this Monday, ask a coach for more details
-OCR class is December 31st at 8:30am
Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group…
5 Shuttle runs down and back
10 Reverse lunges
10 Push ups
10 Squats
PVC group Review of By The numbers for Snatch focusing on points of performance
Strength and Skill:
On the 1st day of Christmas, our coaches gave to me…Snatchin’ some weight!
Take 15 minutes to build to today’s 1-RM Snatch- while coaches spend time working on your mechanics with you.
If you’re newer to the Olympic lifts, spend 15 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.
Fitness:
Four sets for max reps/calories of:
60 seconds of Row/Assault Bike (for calories)
30 seconds of Alternating Single-Arm Dumbbell Snatches
Rest 3 minutes
Performance:
Four sets for max reps/calories of:
60 seconds of Row/Assault Bike (for calories)
30 seconds of Power Snatches (135/95 lbs)
Rest 3 minutes
Push hard on these power intervals!
Mobility:
Mash Quads/IT bands
Roll Posterior
Couch Stretch
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