Friday 7/9

Coach Neil and Brian are competing this weekend in Bell City’s summer competition! Let’s bring home the gold boys. The gym will be open normal hours, closing promptly at 11am! Let’s do work today


OLYMPIC: Snatch work

a) 3 position Halting Snatch Grip Deadlifts

w/s – 3×2@Heavy

b) Snatch Pulls w shrug

w/s – 4×3@Heavy

c) Hip Extensions

w/s – 2×20@5-15lbs


METCON: 1/2 “Daniel”

For time:

25 Pull-ups

Telephone pole run

15 Thrusters@95

400m run

15 Thrusters@95

Telephone pole run

25 Pull-ups


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