A few people have been asking about clinics/specialty classes to help them with certain parts of their fitness game. We are going launch our first Running Clinic with Coach Jamie on Sunday September 14th at 9:30 am. If you hate running, if you want to get faster or if your knees and hips hurt every time we run this clinic is for you! Jamie will dive into everyone’s stride and give you skills and drills to practice on your own! Cost is $10. Reserve your spot by signing up on the clipboard in front of the gym.
Skill WOD
12 min to find a heavy load for this complex
Power Snatch + Squat Snatch + OHS
WOD
Buy in: 1000 M Row
7 OHS (95/65)
14 Box Jump 24/20)
12 min AMRAP
Shana on the cleans and Chris on the swings!
Competitors
Front Squat with a 5 Second pause 3/3/3/3 (across)
Snatch Skills
5 sets of: Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch (pause in all three positions then squat snatch from pockets)
Idea here is to dial in the positioning and bar path during the first and second pulls.
Buy in: 1000 M Row
7 OHS (135/95)
Box Jumps (24/20)
12 min AMRAP