Wednesday 1/6/16

Wednesday 1/6/16

“There is nothing that the busy man is less busy with then living; there is nothing harder to learn.” – Seneca

Warmup
Jump Rope 3 minutes

Skill
20 Minutes
All Levels
Barbell Snatch Progression

The whole class will go through the progression as a group the first time.
L3/4 – first with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning
“Little Baby Squirrel”

12 Minutes AMRAP
Levels 3/4
12 Thrusters
12 Toes to Bar
48 Double Unders

L4 – 95/65
L3 – 85/55, 24 DUs

Level 2
10 Double Kettlebell Thrusters
20 V-Ups OR 10 T2B
100 Single Unders OR 24 DUs

L2 – 2x 16k/12k

Level 1
5 Single KB Thrusters R/L
20 V-Ups
100 Single Unders

For the Level 3/4s