Tuesday 08.29.2017

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Boone in the house!

– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Handstand Hold
5 x Sumo Deadlift High Pull
5 x Snatch Grip Deadlift (45/35lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch 1RM
Warm-up as needed (3 sets x 3 reps) before working to establish a new 1-rep Power Snatch.

Power Snatch 1-1-1-1-1RM

Post loads to comments.

“Sumo Dancer”
Complete 3 rounds for time of

Run 400m
12 x Handstand Push-ups
18 x Sumo Deadlift High Pull (75/55)

Post times to comments.

Midline Skill Development
Complete one of the following:
I. Accumulate 2-3:00 L-sit hold (Rings, Matador, Paralettes, Hanging)
II. 1:00 x Plank, 1:00 x Side Plank (Left), 1:00 x Side Plank (Right)


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