11/15/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
3 Muscle Snatch 45/35
5 Push Ups
10 Air Squats
20 Mountain Climbers

BUY IN

Snatch Pull:

RX:
or snatch grip RDL
5 x 5 - ascending

Comp:
5 sets x 5 reps
set 1: 90% set 2-4: 100% set 5: 105%

SKILL

Choose your own weight

WOD

For Time:
5 S2OH
10 Power cleans
15 Burpees
600m run
15 burpees
10 power cleans
5 S2OH

Free: box dips

CASH OUT

strict pull ups
5 x 6 reps

MOBILITY

glutes