ARFC 7.3.19

Announcements

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

Warm-up

Oly

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.

Snatch

Metcon

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.

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