“Snatch PERFECT PRACTICE!!!”

Thursday’s WOD Is Up Early… Wanted To Give You Plenty Of Time To Sign Up Because…

10 Athlete Cap For Today… Get In Where You Fit In!!!

Remember… Come In… Grab The MedBall You Plan On Using… And LOAD Up Your BarBell With Whatever “Division” Weight You Plan On Using… We’re Warming Up With That Weight!!! Think That’s Too Hard??? Well Then It’s Too Heavy For You!!! If 95lbs/65lbs Is Too Heavy… Next Weights Down Would Be 75lbs/55lbs… 55lbs/35lbs..

After The MetCon… De-Load Your BarBell… Grab A PVC Pipe… And We’ll Get Goin’ On Snatches… You’re Legs Should Be Plenty Warm For Some Squattin’!!!

Remember… Perfect Practice!!!

Some Of You Might Be Stuck With A PVC Pipe… Some Of You An Empty BarBell… Some Of You Might Add Weight… Some Of You Might Not…

The Snatch Is An Entirely Different Beast Than The Power Snatch!!!

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MetCon…

***ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-95lbs/F-65lbs…***

***The Hang Power Cleans Must Be Broken Up In Sets Of 7-7-7… 5-5-5… 3-3-3… You Can Also Go 14-7… 10-5… 6-3… Or… All 21… All 15… All 9… But If You Don’t Reach Your “Increments”… You Must Start Over!!! I’ll Explain More @ The WhiteBoard…***

***ADV/Rx’d/Sx’d: M–20lbs To 10FT./F-14lbs To 8Ft.***

15 Min TIME CAP!!!

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For Time:

21 Hang Power Cleans

42 Wall Ball Shots

15 Hang Power Cleans

30 Wall Ball Shots

9 Hang Power Cleans

18 Wall Ball Shots… TIME!!!

Strength…

Snatch PRACTICE!!!

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3…2…1…GO!!!

Mando

1.30.2019 WOD & Scores…