A very happy birthday goes out to one of our long time members, Richard Sin. Many may not know Richard, but he has been with us for several years now. He tends to come to the 6:30 pm class, and is an awesome guy. I have really enjoyed getting to know him over the years. In fact he got engage over the summer! I find him to be an extremely genuine person with a big heart. He is always friendly, and definitely gives his fellow classmates a boost whenever he can. He’s a much better lifter than he thinks and his skills increase in ability every year. He always leaves it out there when he trains and is an extremely coachable person. Richard is a fantastic person, and we all wish him the very best. Enjoy my friend!
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Flys
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Shoulder Mobility
SKILL:
EMOM 7
5 HSPU
*At Min. 8 Add 1 Rep Until Failure. Stop at 15 Min.
**BEG = Box Piked HSPU
LIFT:
Snatch Clusters
8 Rounds
:20 Sec. On / :10 Sec. Off
5 Power Snatch (75/55) (65/45) (55/35) (45/25)
*2 Rounds w/ a 2 Min. Break between each.
**Treat like a Tabata.
***Work on BB Cycling Technique.
WOD: (10 Min. Cap)
“BURPEES?”
For Time:
75 Bar Facing Burpees
*EMOM 1 Snatch @ 75% 1RM
POST WOD:
2 Rounds
Y’s, T’s, & W’s
10 Reverse Fly’s
10 Good Mornings
