April 1-3 2021

Coach Kat killing it in a workout!

Thursday

Open Gym or…

Group Stretch

Option 1:

10 Rounds for Quality:

6 Snatch Balance 45/35

200m Run

Option 2:

Snatch Technique

On the 2:00 x 10 Sets:

1 Hang Sn Pull

1 Hang Sn High Pull

1 Hang PSn

set 1 30% 1RM Sn

set 2 35%

set 3-10 40%

Friday

UPPER BODY PULL STAMINA

3 Rounds Not For Time:

2000m Bike or 1000m row (800m Run)

10 Strict Pull-Ups

MUSCLE MEMORY

5 Rounds For Time:

12 Box Jump Overs 30″/24″

9 PSn 115/85

6 BMU

Cap: 20 minutes

watch grip and core

Conditioning: Pacer

15+ Sn UB when fresh

Saturday

8:00 AM Open Gym

9:00 AM Partner Workout – come see what Coach Andy has planned!

BTWB Working Again

For those of you using Beyond the Whiteboard you probably noticed on Monday that the workout wasn’t in there. During the Open we weren’t able to get access to our programming until Saturdays, so there was a delay getting everything into Beyond the Whiteboard. All the workouts were entered Tuesday night though and things should be back to normal this week. Thank you for your patience.