Tuesday, 9.25.2018 

Class Times: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Open Gym Times: 8:00-10:00am , 3:00-4:00pm, 5:00-5:30pm , 6:30-7:30pm

WARM UP
2:00 Jump Rope
Barbell Warm-Up

MOBILITY
Overhead
Lats/Shoulders
Hips&Ankles

STRENGTH/SKILL:
15 minutes to work to heavy complex:
3- Position Snatch
(Hip, Top of the Knee, Floor)

CONDITIONING
21-15-9
Alt DB Hang Clean & Jerk 50/35#
Box Jump Overs
15-12-9
Alt DB Snatches 50/35#
Pull-Ups
12-9-6
DB Goblet Squats 50/35#
Burpees over DB
(20 minute time cap)

ACCESSORY
Mobilize & Foam Roll