Tuesday, August 1st

There is an Excessive Heat Warning in effect from 2 pm Tuesday to 9 pm Friday night – issued by the National Weather Service. Temperatures in our areas are expected to reach 100+ for Wed – Fri.

For safety reasons we have decided to cancel 4, 5, and 6pm class Wednesday through Friday. 
We are also putting a plan in place to get more air circulation through out the gym.
Sorry for the inconvenience. 

 

Performance is in red, Competition is in blue, Links are in green

A) Every 90 seconds, for 10 sets:
Snatch Grip Behind the Neck Push Jerk + Paused Overhead Squat

Work up to a heavy single, pausing for a 2 seconds at the bottom of the Overhead Squat. 

B) Every 90 seconds, for 4 sets:
Hang High Pull x 3 reps

C) For Time
50 Calorie Row
40 Sit-ups
30 Wall balls 20/14
20 Box jump overs 24/20
10 Hang Power snatch 95/65

A) Every 90 seconds, for 10 sets:
Snatch Balance x 1 rep
Aim close to or above your 1 rep max Snatch

The goal is to receive the barbell in a full depth Overhead Squat. If stability and/or flexibility limits you from doing so, perform the Fitness version of today’s barbell work instead.

B) Every 90 seconds, for 4 sets:
Snatch High Pull x 3 reps

Load throughout with 75%+ Power Snatch 1RM

C) For Time
50 Calorie Row
40 Sit-ups
30 Wall balls 20/14
20 Burpee box jump overs 24/20
10 Power snatch 145/95

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531