SMCF style

SMCF style

 

Conditioning:
1 hang power snatch 95/65
2 OHS 95/65
3 squat snatches 95/65
4 Burpees
5 K2e
6 pull-ups
7 hang cleans 95/65
8 DLs 95/65
9 box jumps 24/20
10 SDLHP 95/65
11 ring dips
12 thrusters 95/65
The workout builds like the song! First you do a hang power  snatch. Then 2 OHS n 1 hang power snatch. Then 3 squat snatches, 2 OHS, 1 Hang snatch. 4 burpees, 3 squat snatches, 2 OHS, and 1 hang power snatch. Etc…

Schedule Updates:

*** Tuesday 12/24 we will have class at 6am, 9am and Noon.