**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.
Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (7 min cap):
10 Cal row, or Bike
9 Tall Muscle Snatch
8 Good Morning
7 Overhead Squat
Mobility: Lacrosse Ball Scaps (2 min/side)
Skill: Snatch Technique
Workout of the Day for Wednesday, January 17th, 2018:
5 minute EMOM*:
3-Position Pause + High Hang Snatch
*Rest 1 min
5 minute EMOM:
Hang Snatch + Snatch
*Rest 1 minute inbetwen
5 minute EMOM:
Snatch
*Build each set for all three emoms.
Sweat Sessions Workout for Wednesday, January 17th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)
Skill: Deadlift & Dead Bug
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks
*2 minutes rest in-between Rounds