Thursday, April 20, 2017


For Speed:
Every :30 For 12 Rounds:
1 Power Clean @ 55%
Rest 2:00
Every :30 For 12 Rounds:
1 Power Snatch @ 55%

For Time:
40 Wall Balls (20/14)
30 Burpees
10 Bar Muscle Ups
30 Push Ups
40 Walking Lunges

Sweat Fest Competitiors:
Complete "Barbell" section Then:
15 Minute Recovery Bike Or Row
*Every 5 Minutes complete 15 Hallow Rocks

Tip of the Day
Reminder that we will be closed tomorrow afternoon to set up for Sweat Fest, this includes Oly.  Yes the weight on the barbell movements is light and yes it's designed that way on purpose.  So many people try to work on their lifts under heavy weight saying that they can "feel it better".  Lifting tip, a bare bar should look the same as 65#, 95#, 155#, 205#, etc.  If you have errors with 65#, they will become blaring issues under the heavier weights.  Take this time to fix early elbow bends, errors in your bar path, missing your power position, etc.  Be very honest with yourself what you need to fix and then work diligently to correct it.