Snatch balance
3-3-3-3-3
Snatch pulls @100% of 1RM
3-3-3
Snatch pulls @110% of 1RM
3-3
Front squats (3sec pause at bottom)
3-3-3-3-3
Reminders:
Gentlemen’s Paintball Saturday September 16th, Bragg Creek 1:30pm
Beer mile Sunday September 17th, Pyro 12:00pm
Team series Thursday September 20th for 2 weeks, the workouts will be part of our programming so you better find a partner. Not sure how to find a partner, let us help out
Coach Dave’ workout
Strength
Snatch
1-1-1-1-1-1-1
METCON
20min AMRAP
20ft handstand walk
4 box jumps 36/30
2 muscle ups
1 squat clean @125% of bodyweight
Note: This workout as it all, high level gymnastics, explosive plyometrics and a heavy weightlifting components. Tie in the 125% of bodyweight squat clean which is a requirement for the Gold Firebreather (Clean and jerk). Lower reps scheme allow you to keep moving without getting stuck on one particular movement. This is a great test of your general fitness and skills. We’ll have lots of scale option that will challenge everyone. Have fun!!!
