***Special Attention- there will be NO Open Gym from 615-9 am.  The gym will close at 615am and then re-open for the 9am Class.


Warmup: 500m Row, then- movement prep with Coach

1) 12 min to est 5RM TNG Power Snatch

2) 3 sets- 5 Push Press, 45 sec GHD isometric hold- heaviest possible, rest 2-3 min


-2 min barbell trap smash

-2 min foam roll lats/t-spine