Monday, 10.30.2017

Warm up & Mobility

Strength:
Hang Squat Snatch: Take 15 Minutes to build to a heavy triple
*less than 6 months cf experience: 3 Hang Power Snatch + 3 Overhead Squats

Metcon:

3 Rounds For Time
7 Power Snatch 135/95
15 Box Jumps 24/20
800m Run
*20 minute timecap
*if scaling: power snatches should be challenging enough to be quick singles (1-3 seconds rest between reps)

Box Brief

**SAVE THE DATES**

Saturday/Sunday Nov 11/12- USAW Level 1 Sport Performance Course

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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