Workout of the Day

Fitness

A. Power Clean + Thruster, take 15 minutes to establish a heavy single
*During rest practice pull-up technique. 

B. AMRAP in 10 minutes of:
5 Thrusters (95/65lbs)
5 Chest-to-Bar Pull-Ups
10 Thrusters
10 Chest-t0-Bar Pull-Ups
15 Thrusters
Etc…

 

Competition

Weightlifting
A. Snatch + Overhead Squat, 5 sets of 1 rep; rest 2-3 minutes
*Straight sets across. 

B. Clean + Front Squat + Push Jerk, 5 sets of 1 rep; rest 3+ minutes
*Today’s heavy set. 

Strength & Gymnastics
C. Back Squat @ 22X1, 5 sets of 3 reps (same weight); rest 4+ minutes
*During rest, perform 3-5 Strict HSPU @ 31X2 (challenging variation). 

WOD
D. “Fitness Part B”

 

Barbell

A. Movement Prep/Warm-Up
1) Depth Jumps
2) 3-Position Power Snatch + Overhead Squat

B. Snatch Practice
1) Sets 1-6: 1st Pull + 1  Snatch
2) Sets 5-12: 1 Snatch

C. Squat
Back Squat
1 x 4 @ 55%
3 x 5 @ 80%

D. Accessories
5 sets of:
1 Strict Press + 2 Push Press @ working weight across

 

Thank-You/Sign-Ups

Thanks to everyone who came out on Friday for the welcome back BBQ. We will be hosting many more socials over the year!

Also, if you have not remembered be sure to sign-up for your classes this week. Sign-up can be done up to 1-week in advance!

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