Thursday October 8th Open Gym

OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm.  There will be a programmed workout with optional strength/skill work.  

Warm up:  3 minute jump rope + PVC drills for snatch

Strength:  Snatch EMOM

-Every minute for 6 minutes

-1 Full snatch from the high hip (vertical torso)

-1 Full snatch from the mid thigh

-1 Full snatch from the floor

-Start with 40% of your 1RM

-Increase by 10% each round IF appropriate (no misses)

Strength:  Hatch

-Week 11, Day 2

Conditioning:  “Isabel”

30 reps for time

-Snatch 135/95 (sub 115/75, sub 95/55, sub 65/35)

Athletes completing the full version of ‘Hatch,’ will complete Week 11, Day 2.  Athletes that completed the 8-week version of Hatch need to complete Week 10, Day 2 with their new percents.  

Nick ProhaskaComment