Only 1 class on the 4th of July at 10am. Come in your best red, white and blue outfit and stay after for some volleyball, drinks and snacks!
Alamo Ranch Fit Club – Functional Fitness
Barbell Cycling – Snatch
On the 2:30 x 5 sets
3 Position Power Snatch
3 Position Squat Snatch
Barbell load 55% of 1rm Snatch
This complex involves a total of 6 reps:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar.
Leg Work (Time)
On the 4 minutes x 5 rounds:
9 Box Jump Overs (30/24)
12 DB Front Squats (50s/35s)
12/9 Cal Bike
Score is slowest round of the five.