TUESDAY (26 JAN 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -Hip Stretching -PVP Pie Arm & Shouler Stretching
Location	Outside 3rd Floor WR
Strength / Skill	Snatch / OHS
Location	3rd Floor GYM
Beginner	Work on Over Head Squat, first with PVC Pipe, then with bar.  Add weight as comfortable and only with proper form.
Proficient	Work on Power Snatch.  If can easily do more than 135/95, then work on squat snatch.
Competitor	Build to a 1RM Snatch Balance.  Once hit, back off and work on snatch from knee and mid thigh.  Start at 60%, 1 rep each positon, increase by 5-10%, as time allows.
WOD Location	62' Room
Equipment	In Room
Beginner Level 1	12 MIN AMRAP 7 x Pull-ups 14 x Goblet Squat         (25/10 plates) 21 x Push-ups
Proficient Level 2	12 MIN AMRAP 7 x Pull-ups 14 x Goblet Squat (45/25) 21 x HR Push-ups
Competitor Level 3	12 MIN AMRAP 21 x C2B Pull-ups 14 x Goblet Squat (75/45) 7 x HS Push-ups
Substitutions / Notes	Scale goblet to air squats if needed
	Use bands or jumping pullups if needed