9.1.2021
Labor Day Weekend Hours
Saturday 9am
Sunday 9:30am
Monday 9:30am

Warm-up
200 M run
BRING SALLY BACK SQUAT
Back Squat (3×8 65+%)
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
10 Russian KB Swings 53/35
10 Headcutters
20 Kayakers

Warm-up
Weightlifting Class:
2 minutes assault bike
2 minutes Row
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

High-Hang Snatch (5×3 65%)
Power Snatch (5×3 75%)