Just a reminder that Weightlifting class is back on tomorrow night, from 630pm to 8pm.
See you all there!
800m Dolphins run
OR
1000m row
Snatch warm up:
2 rounds, 5/ea with an empty bar:
Snatch shrug
Snatch pull
Power snatch
Behind the neck push press
Overhead squat
[Snatch and Overhead squat warm up 10:00]
Snatch complex benchmark:
A) EMOM 10:00:
3 Power snatch
3 Overhead squat
*Men : 95 – 135
Women : 65 – 95
Use the same weight for the duration of the complex (across)
B) Bulgarian split squat (barbell back rack); 5x 5 (across, AHAP)
(Optional/Time permitting)
For Time:
Marsh mile run