“If you must play, decide on three things at the start: the rules of the game, the stakes, and the quitting time.” – Chinese proverb

CPR Certification: February 7th at 1 pm. This is mandatory training for our instructors, but we are able to offer a few seats to members. The certification is good for two year. Cost is $30. 

Warmup

Jump Rope 3 minutes

Skill

20 Minutes
All Levels
Barbell Snatch Progression

3-5 reps of each movement

I have broken the sequence into 3 sections. When sharing a barbell with a partner, you switch at those breaks, NOT after each drill.

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

The whole class will go through the progression as a group the first time.
L3/4 – first with empty bar, then add weight and keep going through until time is up 
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning

CF Open 12.3
18 Minutes AMRAP

Level 3/4
15 Box Jumps (24/20)
12 Toes to Bar
9 Push Press

L4 – 115/95
L3 – 95/75

Levels 0-2
15 Box Jumps
20 V-Ups
5 Single Kettlebell Push Press R/L