Hey Friends!
Friday! That was a quick week. Hope you all enjoyed Murph, sorta Fight Gone Bad, and some other awesome training. Lots of PRs and some high quality training these days – Proud of all the hard work and it’s paying off well!
It’s supposed to be a nice weekend – so make sure you get outside and enjoy the weather :)
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Coaches Notes:
Snatch + Overhead Squat Practice. Try to pause in the bottom of the squat each time. Work the mobility piece as well as the skill portion of the lift. On the WOD – Pick a heavy weight that you might struggle to carry for the 100m. It’s a suitcase carry – which can be at a fast walk, but not a run or jog. Work on keeping your head and chest up on the dips – we don’t need any blown pecs ;)
Strength:
5 Sets:
1 Hang Snatch + 3 Overhead Squats @70% of your Snatch 1RM
Metcon – Helluva good Ring Dip:
3 Rounds for time:
100m Right Arm Suitcase Carry (heavy)
100m Left Arm Suitcase Carry (heavy)
15 Ring Dips
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