September 4, 2019

190409
Due to Power Output Competition, all Classes this Saturday are canceled!  There will be Open Gym from 7am-8:00.  We apologize for any inconvenience this may cause!!

If you are interested in attending Power Output, please visit the below link for all Heat Times!

https://mailchi.mp/cb1218b3ef52/poc-movements-1436951

Warm-up
1 Lap Run, then:

2 Rounds:

:30 PVC Pass Throughs
:30 Russian Baby Makers
:30 Light Alt Arm DB Snatches
:30 Handstand Hold

Strength
Overhead Squat (Weight)
Every 1:30 for 5 Sets:

1 Pause OHS + 2 OHS

*Start @ 70% & Build

Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
200m Run
5 Power Snatch
5 Hang Squat Snatch
5 Overhead Squat

RX= 115/75

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282