Tuesday, nov 22

Holiday Hours: Monday:open, Tuesday: open, Wednesday: open, Thursday: CLOSED, Friday: CLOSED, Sat/Sun: open

Weightlifting:

Every 1 min for 10 mins: Hang Power Snatch

5 Hang Power Snatches, pick load

Every 1 min for 10 mins.

Athlete Instructions

65-70% 1RM Power Snatch

"Rolo"

21-15-9: Deadlifts and Bar Facing Burpees

21-15-9 reps, for time of:

Deadlift, 275/185 lbs

Bar Facing Burpee

Athlete Instructions

Time domain: 7-11 mins

Time cap: 12 mins

Today, the goal is to challenge loads with touch-and-go reps of 5+ for each set. So, for the round of 21 we are looking to hit a set of 7-7-7 or 7-5-5-4, and then break it down similarly for the 15s and 9s. With 45 reps this will challenge roughly the same rep range and volume we have been hitting for our touch-and-go deadlift progression. This should give you an idea for the type of load you want to tackle for the workout.

L2: 225/155

L1: 60% 1RM