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July 3, 2015

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Squat Snatch
Our skill work today is the venerable squat snatch.  The move is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight.  Test the movement at a low weight to make sure you have the mechanics down.  If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.
WOD
3 Rounds for time
30 Barbell Thrusters 45/35 lb
15 Burpee
Workout notes: For the barbell thruster we’re moving an unloaded barbell for a high number of reps. Don’t be fooled by the light weight, the combination of the two movements will feel like you have compounded the difficult level after the first round.  Use as much hip drive as you can with the thruster even though it might be tempting to just move the bar with strict presses.

 

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