Classes start at 6:00 am with Phae  and finish with release and mobility class at 6:00pm

Warm-up

400m run

PVC Warm Up
10 pass-throughs
10 reverse pass-throughs
10 around-the-worlds (each direction)
:30 external rotation on each side
10 leg swings each side

Barbell Warm Up
5 good mornings
5 back squats
5 elbow rotations
5 snatch grip push press
5 snatch grip stiff-legged deadlifts

Snatch Warm Up
Christine Girards’ warm up 

Snatch

Every 2 minutes, for 6 minutes (3 sets):

2 hang snatch jump, and straight arm shrug 2 Hang Snatch @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 75-80%

(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 85-90%

Finisher

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups