Snatch
3-3-3-3
Power clean and jerk
3-3-3-3
Snatch pulls @110% of 1RM (touch and go)
2-2-2-2
Front squats
3-3-3-3-3
Back squats
3-3-3-3-3
Note: For the front and back squat, good honest dead stop at below parallel. It’s not just about lifting heavy loads, it’s about building strength at the bottom position
Friendly reminder: Don’t forget to sign up for classes
Swimming workout at the Highwood outdoor pool Saturday July 8th at 0930 until 1030. Depending how many of us comes, it should be around 10$ each. The workout won’t be an hour long but we have the pool for ourselves for a full hour. Please try to arrive a few minutes early so we can get started right at 0930. There will be weightlifting/Open gym at 1100 until 1200. You can sign up on RhinoFit
The weight vest workout is scheduled for Sunday July 9th but it all depends if we get all the vests on time. Regardless, we’ll do a weight vest workout and re-schedule another one when everybody got their vests in.
Strength
Snatch complex
E2M12M (6 sets, build to your max for the complex)
1 snatch pull
1 hang squat snatch
1 full snatch
1 overhead squat
Note: No drops, touch and go on the ground
METCON
10 rounds for time:
10 med ball cleans 24/20
10 push ups
