Tuesday 4/22


200 m run, 10 slow good mornings, 10 wind mills, standing hamstring, seated hamstring, banded shoulder stretches.


Dead lifts: (25 Min time cap)

Warm up with light weight, then 10,9,8,7,6,5,4,3,2,1,1,1 to find new 1 RM



Thrusters 96/65

Bar facing burpees

Cash out:

20 slow wall squats, 200 m run



Friday 4/18


Standard Group Warm-up

WOD: 3- rounds  “Holy Greatness”

12 Disciples -reps,  3 days in the tomb – rounds. He gave his all; now it’s your turn to give it your all!

12 power cleans 135/95

12 KB swings 1.5/1 pd

12 box jumps

12 T2B

12 Burpees

12 OH walking lunge 45/25

12 Push Jerk 135/95

Cash out:

Air squat until failure




Squat Snatch homework

Guys and girls,tomorrows strength/skill work is the squat snatch. Do yourself a favor, and watch this video. It addresses the faults and fixes of the snatch in detail, giving you a full understanding of this lift.. he leaves nothing out!  Definitely worth your time!

Now see the entire move in slow motion..notice the sequence; hip extension, shoulder shrug, bar becomes weightless and he pulls himself under it..NO PULLING WITH THE ELBOWS!