anawesomesarah

Boot Camp Coach, Sarah Gillio, is victorious in balancing training and motherhood!

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch and the snatch. Then:

2. Ten minutes deliberate practice of the positions of the snatch.

3. Overhead squat

  • 3-2-2-2-1-1-1-1

Seven sets to work up to the heaviest single you can handle today. Work out of the racks. If you don't have the flexibility to overhead squat, front squat.

4. "Mandy"

5 rounds for time of:

  • 10 power snatch 115/83#
  • 10 pull-ups

    (12 minute cut-off)

LIII: "Amanda" as Rx'd:

9-7-5 reps for time of

        • muscle-ups
        • squat snatches (135/95lbs)

LII: scale weight and pull-ups as necessary

LI: 5 rounds NFT: 10 muscle snatch 10 ring rows.

Have fun!