Strength/Skill Development
A. Hang clean: Spend 20 minutes building to a heavy double. Allow 2-3 minutes of rest b/w lifts as the weights get heavy.
B. Spend 6 minutes practicing dumbbell single arm snatching. Build to challenging triple per side w/o press-outs.
WOD
AMRAP in 8 minutes of:
DB power snatch x 8 (4 per arm)
Walking lunge steps w/1 DB held @ side x 16 (8 steps per leg. Switch arms holding weight after first 8 steps)
Use 1-2 weight levels down from your best part B for WOD. (Ex. If I do 30lbs x 3 then use 20-25lbs. Or 15lbsx3 then 10-12lbs.)
Post best hang clean x 2, heavy triple DB snatch, rounds +reps/DB weight.
This workout was last completed on 110822.
Reminder: FGB happens in the gym THIS Saturday, Sept 17th. Sign up in the gym now! There will be no 7am workout due to set up for FGB. Open gym will be available.
Announcement: Monday’s 9:30am class will be split back into classes @ 9 & 10am beginning this coming Monday, September 19th!
Name HngCln# DBSn# TotalRds/DBwt
Sarah 75 25 7/20
MenneM 145×2 50 5+8/40
Allan 125×2 50 4+12/45
Sarah D 100×2 35 6+3/25
Hans 135×2 40 7+7/35
Katie – 45 6+6 35
Rustan 200×2 45 7+8/35
Tina 95×2;100×1(PR) 40 5+11/30
MegM 62 25 4+6/15
Jill B 52 4+6/15
Joshua 145×2 40 4+16/30
JessT 90×1(PR) 40 5+8/30
Amber 120×2(125×1) 40 7+8/25
Jamie H 155 55 5+6/40
Callahan 60 25 7+8/15
Shannon 165×2 60 6+16/40