03.28.2018

Hey Everyone!

This upcoming weekend is Easter, and we’re going to have a bit of a modified schedule this Friday March 30th. Usually we are closed for holidays, but were going to have a couple of classes for this one:

10:00am
4:00pm

Saturday, Sunday, and Monday will be our regular schedule.

~

Warm up:

3 Rounds, 1:00 each :
row (easy pace)
5 Dowel passovers + 5 Dowel overhead squats
Dumbbell reverse fly

Strength:

A) warm up snatch mechanics + find starting weight, then
E2MOM 14:00 (7 Rounds)
3 Power Snatch (building)

B) 4 Rounds (Not for time)
Max Unbroken Strict Ring Dips*
10 Bent over barbell row (across)
Rest As Needed (2:00 – 3:00)

*progression is either:
banded ring dips (aim for 7-10)
OR
5 Negative ring dips (5 – 7sec negative)*

Recovery:

1000m Beach run (not for time)

1. T-spine smash; 3-4:00
2. Anterior compartment smash;  2:00/