Hey Folks!

Friday Tomorrow! Yay 🙂

Beauty week of training and some epic PRs and fun times all around!  Loving the awesome vibes in the gym lately!  Keep it up guys – make sure you’re filling in your accomplishments on the achievement board! (Katie – is your Squat on there?)

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Coaches Notes:

Posterior Chain speed work!  That low back better be tight on the deadlifts – Speed doesn’t mean yanking the bar off the ground, so please don’t do that.  On the WOD – it should be a Sprint more or less.  Your grip will likely get smoked – so chalk up, and use your hook grip!

Strength:

Deadlift for load:
5×2 @70% (aim for speed)
Goal – post. chain speed development.

Conditioning – “Chalk up & Hook Grip”

For Time
21-15-9
Power cleans @ 115/75
pull up
Goal – sprint!