Today is the day! Today we will be hosting our outdoor Fall Fest! Join us from 2pm – 6pm for games, music, drinks, food, bounce house and 3 on sight massage therapist! Its going to be a party y’all!
FUNCTIONAL FITNESS
For time:
Run, 800 m
— then —
10 rounds of:
10 Power Cleans
10 Lateral Hop Over Barbells
— then —
Run, 600 m
— then —
10 rounds of:
5 Pull-ups
10 Air Squats
5 Hand Release Push-ups
— then —
Run, 400 m
*Partners run together. For other parts, one partner goes through 1 full round while other partner rests until they each get 5 rounds.
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 115/85 lb
OLYMPIC LIFTING
A) Hang power snatch (pause at knee) + OHS; 2+2;
Build gradually with tech weight in 5 sets every 2 min
B) Hang squat snatch + squat snatch: 1+2; every 2 min
Build to best in 5 sets; then 4 more sets at 80-90% of best
C) Snatch grip Deficit DL; tempo 30×1; 3-3-3-3-3