A. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
B. For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Supine Ring Row x 8-10 reps @ 2111
The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!
Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.
Coach John will be around during the following times to check your vitals, please stop in during any of these times:
Tuesday (1/7) from 7-10:00am
Wednesday (1/8) from 5:30-8:30am
Thursday (1/9) from 3-5:00pm
Friday (1/10) from 3-7:00pm
Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.
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