Tuesday 10.23.2018

ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Power Clean
10 x Abmat Sit-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
III. Mobility

Impact/Focus: Power Clean
Complete the following against a 15:00 clock. Include proper warm up sets (3 sets x 3 reps) before working up in single rep efforts.

Power Clean 1-1-1-1-1

Notes: Use today to work to a heavy single, if not a 1-rep maximum effort. Do not let the focus of chasing weight allow your form to suffer.

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“Knockturnal”
Complete for time
30 x KB Snatch (24/16)(15L/15R)(Alternating)
Then…
35-25-15-5 x Box Jumps (24/20)
5-15-25-35 x Abmat Sit-ups
Then…
30 x KB Snatch (24/16)(15L/15R)(Alternating)

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