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05.16.2017

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18449294_1392387934140535_2099111320947912779_oANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Post loads to comments.

“Levitate”
Complete for time
Run 800m
Then…
3 rounds of
10 x Overhead Squat (115/75)
25 x GHD Sit-ups
Then…
Run 800m

Post times to comments.

Samy Daghir

4 thoughts on “05.16.2017”

  1. Power Snatch Triples: 3×145#.

    “Levitate”: 14:00 Rx.

    First run: 3:15; Second run: 4:14. Estimated from pedometer data; margins are about ±10 seconds.

    Reply
  2. Power Snatch Triples: 3×145#.

    “Levitate”: 14:00 Rx.

    First run: 3:15; Second run: 4:14. Estimated from pedometer data; margins are about ±10 seconds.

    Reply

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