06292015- Run/Power Snatch

Schedule Changes for the Fourth of July Celebrations this week:

Friday the 3rd we will be running two classes at 630am and 5pm. This day will be a Hero Workout and will be a real fun challenge. Try to make the 5pm class if you can as we will fire up the grills and have drinks immediately after the workout. From there you can easily walk over to Lafayette Hill to see the fireworks. 

Saturday the 4th will be a normal schedule with the 930am class. 

Strength/Skill:

Function: Build to a heavy Snatch Pull + Power Snatch

Performance: Build to a heavy Snatch Pull + Power Snatch + Hang Snatch

Workout of the Day:

Function:

Complete three rounds of:

Run 400 meters

Max Kettlebell Swings until 3:00 on the clock

*rest 2 minutes between each round*

Performance:

Complete three rounds of:

Run 400 meters

Max Power Snatch until 3:00 on the clock

*rest 2 minutes between each round*