Holiday Hours This Week

Dec 24 - Special noon class only, no open gym.

Dec 25 - Gym closed

Dec 26 - Evening classes only

Warmup

2X: Run short lap, 10 Squats, 10 Push Ball, 10 Chinese One Arm DB rows, 2x Samson Stretch

Advanced

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
30 Burpees for time

Intermediate

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
30 Burpees for time

Barbell Club

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
Back Squat - 70% x 5 x 5
Push Press - 70% x 5 x 5
 

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