Workout of the Day


A. Overhead Squat, build up to today’s heavy set of 5
Rest as needed

B. 3 rounds for time of:
20 Overhead Squats (95/65lbs)
20 Pull-Ups
400m Run

*If you are still feeling the effects of this weekend’s competition we recommend you come in and train, but do take it easy and stay light on everything. 



Fitness Workout
*This week is going to be a transition for the comp training. We are going to be reformatting the structure slightly and will announce all of the updates when it is finalized.




A. 20 minutes of 3-Position Snatch
1 from High-Hang + 1 from Hang + 1 from Floor
3 sets @ 65-70%

B. 10 minutes of Snatch Grip Push Press
65% 3 x 2
70% 5 x 2

C. 10 minutes of Good Mornings:
3 x 6 moderate working weight across