Hey Folks!

Awesome work – the Rows looked pretty awesome today and the Snatch form was nice.  I like the 3 positions as they can be very revealing as to where you’re having the most trouble.  Having issues with the high hang?  You likely need to work on keeping the bar close and getting under it quickly.  Having issues from the hang?  You might not be finishing up, and instead could be bashing the bar forward or not pulling it into the body.  Missing when lifting from the ground?  You’re likely pulling yourself out of position on the way up, and there could be almost anything going wrong haha.  Anyway, keep it up and if you feel like you could use a tune up with regards to form or want some homework to do to improve your form – Ask one of our coaches!

[av_video src=’https://www.youtube.com/watch?v=hHwDYW8Rmzw’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2w75pw’]

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂

Then:
21-15-9
Front Squats 135/95
Ring Dips

Finish w/ 100 D/U