HAHAAH  So we go from tons of burpees to tons of SNATCHES!!!!  Now even though the snatch is on of the most complicated lifting movements, it doesn't mean that you need to be a pro to get in and work this workout.  The components of the snatch are the clean and the overhead squat with the key portion coming from an explosive opening of your hips.  The arms are kept straight, the bar is moved by the hips with an explosive opening at the top and then pulling yourself under the bar as you rotate the bar over your head.  Keep your chest up and keep the bar close to your body.  The other important piece of the workout is the number of reps that will be happening. You will need to get through 30 reps AND THEN you get add weight!!  Be smart!  Pick a rep set that you can keep consistent.  Keep your rests short.  And then Hook Grip that bar and GET IT MOVING!!!  Have Fun with this one!!!

WE WILL BE HAVING THE 12.2 OPEN EVENT THIS SATURDAY AT 1PM-3PM FOR ALL OF OUR MEMBERS AND ANYONE ELSE WHO NEEDS TO BE VALIDATED!!!  WE WILL ALSO BE DOING OUR MAKE UP FOR MEMBERS TONIGHT DURING THE 730PM CLASS.  EMAIL US IF YOU ARE PLANNING ON COMING TONIGHT!!

MAKE SURE TO CHANGE YOUR MEMBERSHIP AGREEMENT TO AUTO-PAY SO THAT YOUR PRICE STAYS THE SAME!!!  DO IT BEFORE YOUR NEXT PAYMENT!!!! PRICES GO UP TODAY!

FEEL THE BURN!!!

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"Painless"

INFERNO Warm-up x 3

Complete the following:

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For Time:

     30 reps Muscle ups

     60 reps Hand Stand Push-ups

     90 reps Kettle Bell Swing (70#, 53#)

          *scale muscle-ups with jumping muscle-ups or 2:1 Hip to Bar Pull-ups.

          **Trainers will work with you on scales by movement or rep schemes.

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then...

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Snatch Work

     *take some time to work on any and every aspect of the snatch

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MWOD.....Get your shoulders ready for rings and hand stand push-ups[youtube https://www.youtube.com/watch?v=pN-Vvk7QMNk]

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