Holiday Hours:
Mon, 12/24: 9a, 10a, 11a Only
Tue, 12/25: Closed
Wed, 12/26 – No 5a, 6a, or 7:30p
Strength Cycle: Cycle 3 – Week 3 of 5
Strength/Skill
Every 90sec for 9min (6 rounds)
Life: 2 x Power Snatch + Hang Power Snatch
Sport: 2 x Squat Snatch + OHS + Hang Squat Snatch + OHS
2 Rep @ 75%+ of 1RM of Snatch Complex
*You can build throughout the sets. That’s a LOT of work to complete in 90sec, so you have to move quickly. This will feel like a conditioning piece by the time we’re done.
WOD
12, 9, 6
Clean and Jerk – L: 135/85; Spl: 185/125; S: 225/155
Burpees (S: Over Bar)
Pullups; Spl: C2B; S: BMU
*Appears so simple on paper, but will be oh so devastating if you push it right. The Clean & Jerks will be slow, and then you’ll have to push thru the rest to make up time.
Cooldown
Puppy Dog w/ Lat Stretch
Daily Reading
1. Improving Shoulder Internal Rotation
2. Fixing a Lifetime of Back Pain with Barbell Training