Scarlett says SIGN UP FOR THE OPEN!!!!!!!
WU: Bergener WU X3
Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test.
WOD: 12 min EMOM
- 5 hang squat snatch (post load)
STRENGTH: DL 4X5@75% 2min rest
WU: Get mobile!
WOD: Hang Squat Snatch
5 5 5 5 3 3 3 3 1 1 1 1 1
GA: All athletes must demonstrate exceptional overhead squat form before allowed to SQUAT snatch. If OHS is elusive keep to the power position.
Bobby Bobble heads now on sale in the Pro Shop.
WU: 8 minutes – 10 squats, 10 mt climbers, 8 bb Push press, 4 bb split jerk
WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it.
- 30 minute time block: C&J (split) 10X1 (partner up on a bb)
GA: Get in and learn. No clock. Lifting is fun and makes you 12% more beautiful on average. Studies show!
WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee
STRENGTH: any make up from week
WOD: Weekly make up or …
- 5×2 Hang Power snatch
- 10×1 Hang squat snatch