Reminder: Papa- T Fundraiser to fight ALS on Saturday at the gym- 7:30- 12:00
No regular classes.
Main – WOD
Snatch Prep (No Measure)
10x OH Squats
Quick Snatch Review
3x 5 on Barbell
Squat Snatch (Ladder- 1 LIft every two minutes)
Perform a snatch every two minutes at the following:
55% (Warmups)- More than one snatch ok here.
65% (Warmups) More than one snatch ok to warm up
70% – 1 Snatch Only
Stay at weight where you are making the reps and feeling good. If you miss one of the last 3 lifts, reduce weight and make it.
Mr. Clean (Time)
3 Rounds for time
- 5 Cleans (Squat preferred) (185, 135)
- 50 Double Unders
10 Min Cap. Go Fast and Heavy. The goal here is to clean heavier than you normally would in a Metcon.
3 Min time cap/ 50 burpees
Lighter Options: (155, 105), (135, 95), (96, 65)