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