Thursday 9/28/2017

Skill/Strength

Snatch Grip Deadlifts

Lift will only be done to the “Down” position, Focus will be on proper form we will work to heavier loads as long as form is not compromised. Goal is to go as heavy as possible,¬†while keeping form.¬†Working under a heavy load on the first pull will make snatching at light weights a breeze in the future.

Please let one of instructors evaluate your form before going up on weight!!!!

CARDIO/TANK TOP THURSDAY ARE BACK!!!!

WOD

AMRAP 4:
3 rounds:
-12 Deadlifts (95/65)
-9 Hang Power Cleans (95/65)
-6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

4 MIN REST

AMRAP 4:
2 rounds:
-12 Deadlifts (135/95)
-9 Hang Power Cleans (135/95)
-6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

4 MIN REST

AMRAP 4:
1 round:
-12 Deadlifts (155/105)
-9 Hang Power Cleans (155/105)
-6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

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