Snatch drops (no dip and drive, just get under the bar)
3-3-3-3-3

Note: Keep those light, work on speed under the bar

Quick clean complex (build to max)

1 clean pull + 1 hang power clean + 1 front squat + 1 jerk

1-1-1-1-1-1-1 (7 sets of the whole complex)

Front squats
5-5-5-5

Back squats
5-5-5-5

Wod and drinks tonight with Coach Gabrielle at 9pm. This is her last night coaching, make sure you come by. If you don’t drink, come for a cup of tea!!

Pyromania is approaching fast. Here’s a quick overview of the weekend:

Friday: Class at 5 then massive clean up and organization for the event
Saturday: Meet at the pool for 0830
Sunday: Meet at the pool for 0830
Monday: Back to regular hours

**There will be no classes this weekend, Pyromania is both days. If you want a workout this weekend, sign up for Pyromania, still a few spots left!!**

METCON

“RANDY”

For time:

75 power snatch 75/55

Then

Find 1RM hang squat snatch with the remaining time of the class

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

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