October 25, 2013

October 25, 2013

HAPPY BIRTHDAY COACH DREW!!!!!!!!! Make sure to wish Coach Drew a Happy Birthday today if you see him! Thank you for being the early bird that you are Drew! We know no one else could fill those shoes at 5 am! Since he already has a Rogue hatchet, we figured the next best things are Burpees and Snatches!

Drew Shempp - Rogue Hatchet


1RM Snatch

New lifters should start with a Hang Power Snatch and work on riding the Bar down into an Overhead Squat.  Start at a warm up weight and increase when you are able to ride the bar down into the bottom of the Squat.  Do 3 reps at each increment. 


EMOM for 10 Minutes 

3 Snatch 135/95lbs
Max reps of Burpees over the Bar

Make sure that you choose a weight that allows you 3 snatches every minute with some time for Burpees during every minute.  Your score is the weight you use for the Snatches and the amount of Burpees you complete.