Training for Friday, May 11th


Group Circle
Warm Up #1
PVC Shoulder Mobility and Posterior Chain Activation
10 PVC Back Squats
10 DB Deadlifts (5 each arm)
10 PVC Overhead Squats
10 DB High Pulls (5 each arm)
10 PVC Snatch Balance
10 DB Power Snatches

Weightlifting Skill
4 Supersets of:
3 Barbell Snatch Balance
10 Alternating DB Snatches
2:00 rest
*Snatch balance can be from the rack or floor.  Priority is on speed and efficiency dropping under bar.  New members should work on proper overhead squat posture and movement.
*DB Snatches should be unbroken, with members practicing efficient switching of hands.

Workout of the Day
For Time
800m Run
20 Toes to Bar (Comp 30 T2B)
100 Double Unders (150)
20 Toes to Bar (30)
800m Run

Cool Down
1:00 Calf Smash each leg
Calf Smash + Plantar Fascia Massage
Forearm Massage