Announcements

The Tuesday night Barbell Class id postponed

until further notice!!

Mission Fitness – cross training

Snatch Complex (10 Rounds for weight)

Every minute on the minute for 10 minutes:
1 Snatch Complex :
1 Snatch Deadlift + 1 Hang Snatch + 1 Power Snatch
*Building to no more than 75% of your 1RM Hang Snatch

METCON (10 Rounds for time)

RX:
10 Rounds For Time: (16 min Time Cap)
8 Dumbbell Bench or Floor Press (50s/35s)
10/6 Calorie Bike or Ski

Scaled:
10 Rounds For Time: (16 min Time Cap)
8 Dumbbell Bench or Floor Press (35s/25s)
10/6 Calorie Bike or Ski

Core:
3 Rounds:
20 Abmat Situp
30 sec Plank
30 Flutter Kicks
30 sec Right Side Plank
30 sec Left Side Plank
*rest as needed*