NEWS

APRIL BREAK: Monday 4/15 – Friday 4/19

    • TODAY Thu 4/18 – No Noon Class

WOD

METCON

STRENGTH
Hang Power Snatch
6×3, building
FOR TIME
5 rounds
10/10 DB Snatch
10 Burpees Over the DB
Weight: 50/35

MASTERS

STRENGTH
Hang Power Snatch
6×3, building
FOR TIME
5 rounds
10/10 DB Snatch
10 Burpees Over the DB
Weight: 35/20

MOVE

STRENGTH
Hang Power Snatch
6×3, building
FOR TIME
5 rounds
7/7 DB Snatch
7 Burpees
Weight: 50/35

WOD GUIDANCE & GOALS
Technique Time! Coaches will help you break down the hang power snatch, specifically focusing on getting your elbows locked out by the time your feet land. Ideally, start your working sets at 7-7.5/10 effort, and build by a few pounds every round as long as your form isn’t dialed in. If not, stay light and focus on mechanics.

Then, for a little metabolic conditioning,  complete 10 db snatches with one arm, then 10 on the other arm before completing 10 lateral burpees over the dumbbell. Each round will take around :75-:90. Target 7 minutes (10 cap.)

Post Weight + Time to Comments. Compare Scores HERE.