8.14.2021
Did you get signed up for the clean & jerk clinic? Sat. Aug 21st 10-12pm

Warm-up
1 minute bike – don’t sub with rower – line up and jump on a bike when its available 🙂
10 Wall Balls
5 Burpees
50 ft bear crawl
50 feet samsom
Empty Bar:
Snatch Pulls – focus on extension
Snatch Balance – speed getting under bar
Hang Snatch
Full Snatch
Snatch (5×2 80-90%)
Metcon (AMRAP – Rounds and Reps)
17 min amrap
200 m run
10 Headcutters 35/26 + 53/35
10 Russian KB Swings
10 Single arm OH alternating lunge
20 Kayakers
*same KB for all movements