11/03/20: Tuesday

⭐Bring Your Friend(s) Day EVERY Saturday for the next month!!!  We will be entering your name into a raffle for each NEW friend you bring. One person from each gym will win a gift card to a local business.
🚨Have your friends sign up – HERE🚨

---

Today’s Workout

• Warm Up
  • 3 Sets
    • 5 PVC Pass Throughs
    • 10 Rockstars (2-Good Mornings|3-PVC Snatch DL)
    • 15 Jumping Jacks
  • 30 High Pull + Rotation + Press
  • 5 Halting Snatch Pull (Pause at the Knees)
  • 10 Hang Power Snatches
  • :15 Ring Support Hold Top
  • :15 Ring Support Hold Bottom
  • 10 Sumo Deadlift High Pull

• Strength
  

  Indoor EMOM 10 1 Snatch Pull + 2 Hang Snatches (Any Style)

  Outdoor EMOM 10 3 DB Hang Power Snatches (Each Arm)

• Conditioning – “Dip and Wide”
  

  Indoor 5 Rounds For Total Reps – :30 On|:30 Off Sumo Deadlift High Pulls (rx: 75#|55#  crx: 105#|70#) Strict Ring Dips

  Outdoor 5 Rounds For Total Reps – :30 On|:30 Off KB High Pulls Box Dips

• Accessory
  6 Sets
  • 6 Press Ups
  • 6 Two Breath Table Tops