Friday November 28th

WE ARE OPEN TODAY FOR ALL CLASSES

5am, 6am, 9am and 4,5pm (we never have a 6pm on friday)
Movement and Mobilization
2:00 Cardio Choice
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:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Pose
:30 Childs Pose
:30 Down Dog to Up Dog
PVC Pipe Warm-Up
1 Round w/ PVC Pipe
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
3 Dip Shrugs
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance to 4-6 in Drops (think low catch power snatch)
Barbell Primer
w/ Empty Bar
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
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Add Loads
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3 Sets
Snatch Grip Lift Off
Slow Pull Power Snatch
Power Snatch
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Then Build to Starting Loads

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Power Snatch
10:00 EMOM
1 Rep @ 80-85%

Modifications:
Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

Level 1:
Every 2:00 x 5 Sets
Snatch Grip Deadlift + 3 Hang Power Snatch
Perform at light loads across working on contact point, turnover, and overhead stability in the catch

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“Impossible Is Nothing”
Every 3:00 x 5 Sets
12/9 Echo Bike
36 Double Unders
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
Every 3:00 x 5 Sets
10/7 Echo Bike
30 Double Unders
12 Alternating Dumbbell Snatch|
Dumbbell: 35/25lb, 15/12kg

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Level 1:
Every 3:00 x 5 Sets
10/7 Echo Bike
50 Single Unders
10 Alternating Hang Dumbbell Snatch
Dumbbell: 25/15lb, 12/7kg

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Masters 55+:
Every 3:00 x 5 Sets
10/7 Echo Bike
30 Double Unders
12 Alternating Dumbbell Snatch

Dumbbell: 35/25lb, 15/12kg

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Time Domain: 1:30 - 2:00 / set
Time Cap: 2:40 / Set

Stimulus: Leg Stamina / V02 Max
RPE: 8.5/10

Primary Objective: Complete everything unbroken with quick transitions
Secondary Objective: Consistent pacing within +/- 5 sec of each other per interval

Workout Notes and Strategy:
This workout is about tackling each one fast and efficiently with a hard effort on the bike right into a quick set of dubs before going into an unbroken set of 12 Alternating Dumbbell Snatch. Keep transitions tight and work to maintain similar paces throughout.

Modifications:
- Echo Bike: Adjust to 15/12 Calorie Bike Erg, 5 Shuttle Runs, 12/9 Calorie Ski Eg, or 150m Run
- Double Unders: Adjust to 30 Double Unders or 50 Single Unders, or even lateral line hops for the day
- Alternating Dumbbell Snatch: Adjust the loading as the first scale, then move to the hang position.

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