Thank you to all the athletes for an amazing opening day!
ANNOUNCEMENTS:
– Our January on-ramp will begin tonight at 6pm! Tell your friends and let’s pack the house!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
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
Notes: Today’s focus should be efficiency in barbell cycling rather than overall weight.
Post loads to comments.
“New Wall”
Complete as many rounds/reps as possible in 12:00 of
12 x Burpees
18 x Wallball (20/14)
24 x Abmat Sit-ups
Post rounds/reps completed to comments.
Power Snatch Triples: 70×3 (75×1)
New Wall: 3+46 Rx
“Power Snatch Triples”: 85# x 3 ; Failed a 95# try
“New Wall”: 3 + 17 (20# @ 9′ target….first time back to 20#!)
Power Snatch Triples: 120# x3 (tiny PR for triples)
“New Wall”: 4+6 Rx’d
Power Snatch Triples: 100×3
New Wall: 4 + 10 RX
145#.
4+51 Rx.