5/23/2016

ANNOUNCEMENTS 

Upcoming local competitions:
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

3 x 8 alternating
hang snatch
toes to rings/knees to midline

*learn and use the pound pads with a partner*

SKILL

kb snatch technique

WOD

for time:
400m Run
40 Box Jumps 24/20
400m Run
40 KB Snatches 35/18 (20 each arm)
400m Run

comp: 30-24/53-35

CASH OUT

3 rds x 6 - 10 reps alternating
ring push ups
pike w/ feet in rings

comp: MU - 3 reps

MOBILITY

hip flexor w/ kb