Power Snatch and Conditioning

12/17/2014

Thursday Announcements:
1) Yoga – next yoga class will be Friday at 530pm
2) Christmas SATURDAY DECEMBER 20th from 12:00 to 2:00 pm at the home of TY & WENDY CROSS. There will be food, fun and games! You can bring the whole family! Don’t miss it!!
3) 8-week physique reminder – sign up now to lock in your spot!
4) Holiday Workout Challenge:
Complete 4 workouts from now until December 28 to win a prize! I’m going to post all four workouts on Thursday, which gives you 10 days to do 4 workouts. The good news is that you can do all of them at home! Look for the workouts on Facebook and post your score/time there too! Everybody who completes all 4 workouts by Dec 28 will also get a certificate of “Not A Christmas Fatty!”

Main Class
A: Warm-Up
3 Rounds
250m Row
20 Overhead Walking Lunges – 10# plate
10 Push Ups
5 Pull Ups

B: Skill Practice
EMOM x 20
Min 1 – 5 Hang Power Snatch, building each round
Min 2 – 8-12 Behind the Neck Jerk/Push Jerk
Min 3 – 8-12 Snatch Grip RDL
Min 4 – Rest

C: WOD
4 x 2 min AMRAP, 2 min rest
21-18-15-12 Thrusters – 95/65
Max Cal Row with remaining time

Amanda’s Beginners

A: Oly Strength
Push Press – 4 x 4, building weight
Split Jerk – 5 x 2, for skill
Hang Power Clean + Jerk – 6 x 1+1 building heavy

B: Gymnastics Strength
4 x 8-12 Strict Pull Ups, as difficult as possible
4 x 8-12 Bicep Curls, as heavy as possible

C: WOD
3-5 Rounds (as time permits) – move at a medium pace and keep moving
10 Burpees
15 Ring Rows
20 Kettlebell Swings
25 Jump Rope Singles