GROUP WARM-UP
2 Rounds of:
5 T-spine openers
5 Foam roll wall slides
5 Glute bridges
5 Tempo plate squat
+trainer led barbell warm-up

BARBELL
Every 2:00 for 10:00
2 x 1 power snatch
2-second pause below knee + 2-second pause in the catch position @ 60 – 65%

LEG STAMINA & GLUTE WORK
A.
4 sets of:
3 Front squat + 6 Back squat @ 65% of front squat

B.
3 sets of:
6 Hamstring sliders
10 Dumbbell glute bridges

C.
2 sets of
1000 meter row (500 meter @ 75% / 500 meter @ 90% )

Holiday Schedule Reminder

Please note our Christmas week schedule changes:

Monday, December 24 (Christmas Eve) – last class is noon
Tuesday, December 26 (Christmas Day) – CLOSED
Wednesday, December 26 – back to normal