Announcements
The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. The 5:30 pm and 6:30 pm classes will be canceled for the day. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.
Fitness
A. 10 Minutes to work up to a heavy Snatch Balance
B. AFAP
200M Run
and then….
5 Rounds
10 x Hang Power Snatch (Pos 1)
15 x Wallballs
and then….
200M Run
C. 3 x 20 Hollow Rocks
Performance
A. 5 x 3 – Snatch Balance + OHS + Snatch Push Press w/2 Min Rest (Heavy as possible)
(From the Rack)
B. AFAP
200M Run
and then….
5 Rounds
10 x Hang Power Snatch @ 95lb/65lb
15 x Wallballs @ 20lb/10lb
and then….
200M Run
C. 100 x Hollow Rocks
Sport
A. EMOM – 10 Minutes
2 x TNG Power Snatch + 3 x Push Presses (Heavy as possible)
B. AFAP
400M Run
and then….
5 Rounds
12 x Hang Power Snatches @ 115lb/75lb
17 x Wallballs @ 25lb/16lb
C. OPTIONAL ACCESSORY WORK
Optional Accessory
Durability
A1. GH-Raises – 3 x 20 (no weight)
A2. GHD-Sit-ups – 3 x 15
A3. Banded pull-aparts – 3 x 30
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