We want to wish Happy Birthday to Coach Ashley! Thank you for everything you do for the community!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Overhead Squat
5 x Snatch
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload every :75 for 10 rounds.
1 x Snatch
Notes: Increase weight every 1-2 sets as able.
Post loads to comments.
“Birthday Wish”
Complete 9-8-7-6-5-4-3-2-1 reps for time of
Handstand Push-ups
Box Jump Overs (24/20)
Post times to comments.
180#.
4:34 Rx.
Snatch EMOTM: 75#
Birthday Wish: 7:35 (20# seated DB Press)
Snatch EMOTM: 70# muscle snatches only
Birthday Wish: 9:27 and did something totally different – 9 to 1 seated db press 25# with 100m single leg row in between each round.
Snatch EMOTM: 135#
“Birthday Wish”: 8:00 (2 Ab Mat HSPU / Step-Ups in preparation for the competition)