Congratulations to Coach Hannah Hall on her amazing performance yesterday in her World Team Online Qualifier! She hit an 86K (189lb) Snatch and a 111K (244lb) Clean & Jerk for a 197K Total. That’s a 6K Meet PR, a 7K Total PR, and a 4K All Time Clean & Jerk PR! What a great day of lifting for her. We are so incredibly proud of her. Well done!
 
Fitness – Strength – Community 
 
WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility 
 
WIN
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pull
20 Band Pull Aparts
LIFT:
Snatch Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
5 @ 65%
3 x 5 @ 70%
WOD:
“DORI”
7 Min. Cap
800 M. Run
With remaining time:
Max Effort Snatch (75/55) (65/45) (55/35) (45/25)
*Score = total reps.
 
FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pull
20 Band Pull Aparts
LIFT:
Bench Press
5 x 5 
*Build
WOD:
7 Min. Cap
800 M. Run
With remaining time:
Max Effort Cal. Assault Bike
*Score = total Cals.
**Sub. Run for a 1K Row accordingly.
 
AT HOME
SKILL:
3 Sets
20 Tuck Ups
20 Hollow Rocks
20 V-Ups
*Rest 1 Min.
LIFT:
Tempo Push Ups
4 x 10
*Pause for 3 Sec. at the top and bottom
WOD:
7 Min. Cap
800 M. Run
With remaining time:
Max Effort Wide Mtn. Climbers
*Score = total climbers
**Sub. Run for a 1K Row accordingly.
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