**Favor!**
Today’s class will be led by Ben and will be part of his Level 4 certification process. For the class, I’ll need at least 5 athletes, but no more than 10 (hard cap). And…you’ll need to sign a waiver and be ok with being filmed during class. Don’t worry, the only people that will watch will be my assessors.
HERE is the waiver for those planning to come.
I hope you’ll come join, hopefully have a great workout, and help clear this obstacle for my certification work. Thanks!!
rx
4 x AMRAP 3
15 Hang Power Snatch (55/75)
20 Air Squats
In remaining time, AMRAP Echo Bike Cals
2:00 Rest
intermediate
4 x AMRAP 3
15 Hang Power Snatch (45/65)
20 Air Squats
In remaining time, AMRAP Echo Bike Cals
2:00 Rest
beginner
4 x AMRAP 3
15 Hang Power Snatch (35/45)
20 Air Squats
In remaining time, AMRAP Echo Bike Cals
2:00 Rest
Skill Work
Pre-workout skill
2 sets:
5 squat therapy reps
– Perform each rep with a :03 lower, :03 pause at the bottom, and :03 ascent.
Post-workout accessory
8 rounds for quality:
:20 L-sit
:10 rest
:20 Superman hold
:10 rest