This is Janice perfecting her snatch at Christine Girard’s

workshop on Saturday !! Great job Janice, that is not

how your snach looked like when you came in amazing

finished product!

Warm up 

• roll shoulder girdle 
• roll butt and hip flexors
• 10 lat pulls ups on rig 
• 5 tempo push ups 3/0/3
• 10 ps side mb slams on ground in lunge position slam on knee side 
• 10 High Jumps
• 6 burpee rolls on mat no touching floor

Christine Girard’s warm up for snatch

STRENGTH 5rd

5 high jumps before starting to check high then 2 snatch  jump Slow to hang position   1 Hang clean 1  snatch  jump Slow to hang position   2 Hang cleans 1  snatch  jump Slow to hang position   3 Hang cleans 2 hang snatch Jump slow to hang position  2 Hang cleans

METCON

800m Run 10-1  ladder  Thrusters (95/65) Pull Ups 1000m Row or Shwinn assault bike  Then 4 rds  8 ps Staggered stance RDL  10 ps alternate with side plank clams