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Long Weekend Class Schedule

Please make note of the class times and changes  for the upcoming long weekend!

Saturday 9:30 am

Sunday HP Cancelled

Monday 9:30 am and 4:45 pm

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat snatch (pause 3 seconds just below the knee) plus hang squat snatch. Use 50-70% of max snatch. Or perform 2 reps of the combo each minute on the minute for 6 minutes (at 40-50%).

Strength: none

Super Set: none

Metabolic Conditioning: “The New Creed“

For time.


Hang power snatch
Push jerk (same)
50-40-30-20-10 Double Unders

Performance: 75/115
Athletic: 55/75, count DU attempts
Health: 20/35lb American kb swing for HPS, BB 35/55lb Jerk, 150-120-90-60-30 singles

Scaling Guide: 5 – 12 minutes,

Scale Up: 95/135, Double Unders must be unbroken sets

Compare to: NEW WORKOUT

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 5 min

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