Thursday

Thursday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!

Weightlifting
Three Position Snatch (Weight)
Spend 20min. Working on this:
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor

*Rest 1-2min. After Each Set and keep going until clock runs out.

*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.

*One of these positions will not feel natural to you and that’s why we do it. Getting through those sticky spots makes ALL the difference.

Metcon
Metcon (Time)
15min. to try and finish…
10-9-8-7-6-5-4-3-2-1
Muscle Snatches 75/55lb.
Box Jumps (24/20")
immediately into;
10-9-8-7-6-5-4-3-2-1
Overhead Squats 95/65lb.
Toes-To-Bar

*A lot of people can’t do overhead squats, so if you’re in that category, you can do "A" Squats 🙂

*Don’t forget the weight goes up on the OHS