THURSDAY WORKOUT

SKILL: 5-6 Minutes Only
Squat Snatch Technique... Snatch Balance, Then Tall Snatch & Burgener Warm Up Progressions...
(PVC Only)

WORKOUT: 21-35 Minutes depending on how many people are in each class

Complete the following workouts in the order listed:

Part 1: "Mini-Isabel"
20 FULL Squat Snatches (135#/95#)
(Around 60-70% of your best snatch max, depending on your abilities with a full squat catch)
(5 Minute Cutoff)

REST 2 MINUTES (RECORD YOUR RESULTS)

Part 2: "Mini-Cindy"
As Many Rounds & Reps As Possible In 6 Minutes:
5 Pull Ups (Any Kind)
10 Hand Release Push Ups
15 Air Squats

REST 1 MINUTE (RECORD YOUR RESULTS)

Part 3: "Mini- Karen"
100 Wall Ball Shots (20#/14#)
(7 Minute Cutoff)

We will stagger start this workout with snatches being done on the East part of the workout floor only & anywhere from 6-8 athletes starting on Part 1 which will take 7 minutes when you include the rest period... Once the first group moves on to Mini-Cindy then the second group will begin Part 1 & so on until all groups have done all three parts...

If you finish a part before the cutoff that means you will get extra rest before the next part...

POST WOD:
2 Minutes worth of side bridge holding per side... Try to go unbroken on both sides
3-5 Minutes of any mobility work

IF YOU'RE IN AN EARLIER GROUP MAKE SURE YOU GET ON PEOPLE IN A LATER GROUP TO HELP PUSH THEM TO FINISH FASTER!

POST TOTAL TIME FOR SNATCHES, TOTAL ROUNDS FOR CINDY & TOTAL TIME FOR KAREN TO COMMENTS