Dynamic Warm Up: 5min
After dynamic warm up have athletes grab barbells and review snatch. Coach them that they will have 12min to complete 1RM snatch, you will then review clean and jerk and they will have 12min to complete 1RM C&J. During each movement review review the burgener warm up or variation, common fault and ques that they Coach will give them. Encourage Athletes to take less than 10 reps after 50% 1RM is reached.
Clean and Jerk (1RM)
Row 7000 meters, every 2 minutes stop and complete 10 air squats
If Athletes run over time they can complete this on their one as the next class begins.
Cool Down Stretch: 2-3min
3×50 Standing Heavy Band Crunches
Thanksgiving Holiday Schedule
9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed
9:30am & 4:30pm (babysitting at both WODs)