…Release tonight see you all there…..

Warm up 

BRING SALLY UP AND DOWN SONG  then  6 tempo push ups starting from the bottom 3/0/1 banded walks around knees 2 x  banded hand walks 2x  10 ps SLSA band pulls with shoulder rotation, protract and retract review snatch, beginners do not do full snatch, alternative is kettlebell plus squat jumps

Strength 

Every 2 minutes  on Minute (SET UP EACH TIME) do 1 4-Position Snatch @65%(beginners do not do full snatch, alternative is kettlebell plus squat jumps)

• 1 muscle snatch
• 1 high hang position snatch
• 1 hang position snatch
• 1 full snatch( beginners please do 2 hang position snatches)
• time left over do vsits with a dowel if you wish

CONDITIONING – Sweat fest #4

10 Minute AMRAP: 50  mountain climbers  40 Box Jump-overs (24/20) 30 KB Swings (Russian  50/35) 20 Burpee Wall Ball 10 ps single arm rows using KBELL