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.
