Back on track with our Oly lifts today, and we all love our Oly lifts!!!
Warm up is short and sweet with our Bergner transition, and then on to snatch and clenas. Metcon is one we have not done in a while, and is just a good 15-20 min workout on those basic foundation skills we all need to work on.
5-5-5-5-5 light skill work
3-3-3-3-3 heavy and hard
Easy Deck of Cards (6-7-10am class) sorry guys my bad!
Hearts = burpees
Joker = pull ups
Diamonds = squats
Clubs = push ups
Spades = sit ups
Deck of Cards - (4-6pm) sorry guys my bad!
Same basic movements above EXCEPT
Aces = 11 burpee pull ups
Jokers = 400m run
Its the luck of the draw on this one, going from one movement to the next. Try to get throught the whole deck in about 20 monutes.