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Charity’s post race thoughts upon completing the Run to Home Base 9k race! Congratulations, Charity, and thank you!

1. We are once again
helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!

Warm-up Drills

I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Triples

After warming up with sets and reps as needed complete the following against a 15:00 running clock:

Snatch 3-3-3-3-3 (80-85%*)

Notes: *Todays working sets should be targeted at 80-85% of a one rep maximum referenced from best 1-rep established 06.21.2017.
The barbell Olympic Lift known as the Snatch refers to the full version of the lift where the bar is received in the Full Overhead Squat Position.
Demo video linked HERE.
Get some, freaks!

Post scores to comments.

3 Round for time of
Row 500m
15 x Pull-ups
30 x GHD Sit-ups

Notes: There is an incentive 16:00 time cap on today’s met con. Yes, incentive.

Post scores to comments.

Samy Daghir

4 thoughts on “07.18.2017”

  1. Special modified version of “Incentives” :
    Run 200m/10 x 14# MBC/20 GHD – 4 Rounds

    Charity, congratulations on all of your achievements, which were many !!
    “Not too bad” – you say? I’d say “Epic”.


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