Archives for Mar,2017

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Skill/Strength: Skill
Muscle Snatch
The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch. (

WOD: Conditioning
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches (75/45#)
30 Burpees
30 Snatches (135/75#)
20 Burpees
30 Snatches (165/100#)
10 Burpees
30 Snatches (210/120#)

Finish: Mobility
5 – 10 mins of Mobility and Recovery

Mobility Mashup


Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

5 Rounds (Not for Time)
5 Ring Rows
10 Overhead Lunges
15 Air Squats

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