Thank you Coach Cameron Swart for hosting the Snatch clinic yesterday! I’m grateful for your time to share your expertise and experience in Olympic Weightlifting with the Vintage community!

VERTS Mediterranean Grill will be at Vintage during the evening classes with food samples!

Conditioning/Strength
4 sets
Run 200m
4 Deadlift + 3 Power Cleans + 2 Front Squats
Rest :90
Compare to 1/10/2017. Continue working on hook grip and perform as an unbroken complex

WOD
18 Toes to Bar
18 Wall Balls
12 Toes to Bar
18 Wall Balls
9 Toes to Bar
18 Wall Balls
6 Toes to Bar
18 Wall Balls
Goal is challenging yourself with quick transitions. Intermediate athletes should challenge themselves to longer unbroken sets of toes to bar and advanced athletes should go unbroken and fast.

Core/Mobility
2 minute twisted lizard
15 Hip Extensions
2 minute twisted lizard (other side)
15 Hip Extensions

QuickFit
Row 1000m/800m
30 Med Ball Situps
30 Steps Walking Lunge with med ball overhead
Row 750m/600m
20 Med Ball Situps
20 Steps Walking Lunge with med ball overhead
Row 500m/400m
10 Med Ball Situps
10 Steps Walking Lunge with med ball overhead
Row 250m/200m