4.2.21 Workout of the Day

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

Holiday Weekend Schedule
We have a full Good Friday & Saturday Schedule including Friday 4:15 Open Gym.

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
Snatch Technique
On the every 2:00 x 5
1 hang snatch pull
1 high hang snatch pull
1 hang power snatch
-Percentages will be listed on the whiteboard.-

Conditioning: “Muscle Memory”
5 rounds for time
12 box jump overs (30/24)
9 power snatch (115/85)
6 bar muscle up

Interval
Conditioning: 25 minute Team of 3 AMRAP
Partner 1: double deadlift hold (53/35’s)
Partner 2: plank
Partner 3: 10/8 Calore row
-Score=Total team calorie row
-Athletes switch stations after Partner 1 finishes row.-

Midline: 3 sets for quality
200 m jog
30 strict abmat sit-ups /GHD sit-ups
40 shoulder taps