Holiday Hours:
Thanksgiving Day - 9am WOD
Black Friday - Open Gym 11-pm
3-Pause Power Snatch + Power Snatch On the 2:00 x 5 Sets:
1 Complex (2 Reps)1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Set 1: 57%
Set 2: 60%
Sets 3-5: 63%
Conditioning
"Power Wheels"
AMRAP 3:00 9/6 Calorie Assault Bike or 12/9 Cal Row 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3:00 9/6 Calorie Assault Bike or 12/9 Cal Row 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3:00 9/6 Calorie Assault Bike or 12/9 Cal Row 4 Power Snatches (135/95)
Comments