10 Team members even with a few absent we had an epic night. Shannon lead the class tonight, she set up a 333 swing combo set that lasted over 14 mins, between that, our warm up, sport training ect., we got in well over 500 swings each tonight, a great group of hard working ladies, proud to coach them all.
W/U Joint Mobility
W/U 1 Min Swings 1 Min Alternating Swings
333 Swing Set without rest unless needed
25 Two Handed Swings
10 Highpulls L/R
25 Two Handed Swings
10 Bottom's Up Cleans L/R
25 Two Handed Swings
10 Circular Cleans L/R
25 Two Handed Swings
10 Snatches L/R
25 Two Handed Swings
10 Clean & Press or Jerk L/R
25 Two Handed Swings
10 Bottoms up Clean & Press L/R
25 Two Handed Swings
38 Alternating Swings
20 Swing Squats
http://www.youtube.com/watch?v=nNDi7Q15dvo
2 Min Squat Sequence x 2
30 Sec Sumo, 30 Sec Drop Squat 30 Sec Swing Squat
Sport Set Clean & Jerk or Snatch
4 Mins alternating as needed
http://www.youtube.com/watch?v=WueNfZPRVtI
Stretch
This was challenging set tonight, lead by our newest Certified instructor Shannon Lewis, we also had a celebration ceremony after class giving Bethany and Shannon their certifications, was a great night.
#livelearnpasson
