Good Luck to Michelle, Rick, Deagan and Heather who are competing in the “Spring Games 3” at Speed Shop Athletics in Canfield today! Kick A** Fam!
Warm/Up (PVC/Bar):
2 Rounds (snatch grip)
– 10 High Hang Shrug
– 10 High Hang Pull
– 10 Hang High Pull
– 5 Snatch Grip Press (Behind Neck)
– 5 Snatch Balance
– 5 OHS
– 5 Snatch
Olympic:
Power Snatch + OHS: 6 x 2 + 1 @ 75% Every 2 min
MetCon: 3 Person Team
Black Flag Shuttle Run: 5 Rounds For Time
– 5 Burpees
– 5 T2B
– 5 Box Jump Over 24/20
– 100 meter Farmers Carry @ 53/35
*Each time lines up single file face the rig (and the bay doors).
**On “Go” partner one does 5 burpee/ 5 T2B/ 5 Box Jump Over/ 100m Farmers Carry. Partner one must leave KB at Box upon returning then run to and high five partner for them to start and so on..
SATURDAY CHALLENGE: 30-60-30 chin (weighted)
Recovery:
– Hip flexor/ Runners Stretch
– Forearms