Hey Folks!

Holy moly that was very Fran-esque today.  Awesome work everybody 🙂 We have some more beauty WODs coming up too!

Sara’s offering drop-in Gymnastics this Sunday – focusing on Pull ups!

Weightlifting Club is starting this Saturday, from 10-12!  Come on out and get WAY better at the Snatch and Clean & Jerk! 😉  Let me know if you’d like to Sign up for this 6 week cycle

[av_video src=’https://www.youtube.com/watch?v=vW0waPo20Pc’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2w719d’]

Coaches Notes:

Snatch practice – Finish your pull and get under the bar.  You want your elbow lock out and feet stomping to happen at the same time.  Try to make your feet LOUD.  It’ll help with the snappiness of the lift.  Re-grip in the hang if you need to, they don’t need to be touch and go.  On the WOD, pick a weight you can do the sets unbroken with (though you may choose not to) – Then aim to move at the max speed you can continuously move at throughout the workout (ending up with you getting a similar amount of rounds in each round).

Strength:

Work up to a 3RM Hang Power Snatch
Goal – Big finish & quickness under the bar

Conditioning – “Forearms like fire”

3 minutes AMRAP:
8 hang power cleans (135/95)
8 front squats (135/95)
8 Toes to bar

rest 1 minute between sets

5 Rounds
*Pick up where you left off
Goal – Consistency & Intention – don’t rush, but don’t waste time.  We’re looking for pure efficiency.