Going forward we are going to need to coordinate each other schedules so we can practice as a team.

So get with each other and see when you can both come in together 


O-lifts

• Back Squat - 65% x 10 x 3
• Block Snatch (knee) - 70% x 3 x 5
• Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
• Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4

Ali Sub in cleans




Jane and Sharon

Wod -start with a barbell with 455 on it and clips(strip off the outside 25lb and 45lb plates) work on doing this as fast and efficient as possible

then do 2 rounds of
20 partner deadlifts
20 handstand push ups

Kyle and Chris

Wod- Start with 315 on barbell add 45 and 25 lb plates to make 455 work on doing this as fast and efficient as possible

then do do 2 rounds

20 partner deadlifts
20 handstand push ups

Wod # 2 Everyone

4 rounds
500 m row
10 alt pistols
5 hang power cleans 225/135