Wednesday 7/3

We will be having one workout at 9am Thursday July 4th Snatch Complex

On the 2:30 x 5 Sets: 3-Position Power Snatch (1 High Hang Power Snatch (pocket-level) 1 Hang Power Snatch (knee-level) 1 Power Snatch (from the floor) 3-Position Squat Snatch

(1 High Hang Squat Snatch (pocket-level) 1 Hang Squat Snatch (knee-level) 1 Squat Snatch (from the floor)

Barbell load - 55% of 1RM Snatch


"Leg Work"

On the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 15/12 Calorie Assault Bike (or row)

Dumbbell Pounds - 50's/35's Score is our *slowest* round of the five.

Shout out to our one and only Felicia! She has been with us for 5 years going on 6! She consistently attends classes 3 times a week, and has one of the best attitudes about everything. Even if its a movement or workout she doesn't particularly enjoy she's still smiling in the end. She's down for anything even last minute comps or hikes on Mt. St, Helens... and our "Bye Felicia" never gets old. Thanks for always making us laugh! Keep it up!


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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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