Happenings

WOD NOTES Working on some snatch technique today. For the fitness group focus on learning and understanding the mechanics and for the Performance group its time to start developing efficient barbell cycling. Fitness 15 minutes Snatch technique work For time: 15-12-9 Alternating DB Snatches Burpees Performance 15 minutes Build up to heavy double For time 9-7-5 Power Snatch 135 CTB Pull ups

WOD NOTES Maintaining core stability and posture will be essential. Stay focused during the lowering phase of the dead lift. Fitness and Performance Dead lift 5 sets x 3 @75% (5 second eccentric) Bench press 5 sets x 5 @65% (5 second eccentric) Sport 5 sets Hang power snatch 3 sets @80% 2 sets @85% Front Squat Build up to 3 RM Push press Build up to 5 RM

WOD NOTES Monday chipper. Fitness and Performance Rowing warm up 10 Legs onlys 10 Legs and hips 10 Full @22 10 Full @26 10 Full @28 For time 50 Calorie Row 40 KB Swings 30 Wall balls 100 DU 30 Wall balls 40 KB Swings 50 Calorie Row Sport 15 minutes Build to a heavy Snatch balance Snatch Build up to 85% Then… 3 singles @90% 2 singles @92.5% Core Bonus 3 x 15 V ups

WOD NOTES Starting things off with some hip power development followed by a team chipper. Fitness and Performance 15 minutes 1 Power clean + 1 Hang power clean Teams of 2, Alternating reps as needed For time: 100 KB Swings 100 Wall balls 100 Calorie Row Sport Dynamic prep Indian clubs x 20 Russian baby maker x 2 minutes Dowel passthru + Sotts press + OHS x 6’s Snatch 5 sets @80% 5 sets @ 85% Clean and Jerk 4 sets @ 85% 3 sets @90% 2 sets @95% 1 sets @97% (or better?)