Snatch Complex
Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat
Build to a heavy load for the day.
Performance
Every 2 Minutes x 5 Sets:
2 Position Snatch (Mid Hang > Below The Knee)
Build to a heavy load for the day.
Post loads to comments.
Week 4 of 6
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30 Minutes or 5 Rounds for Quality:
270m Jog
5 Snatch Sots Presses
10/10/10 Wall Balls
:30 Side Plank Left
10/10/10 Russian Kettlebell Swings
:30 Side Plank Right
To be completed using nasal breathing only. Work at a sustainable pace throughout, resting 10 to 20 seconds between movements as needed to maintain that pace. For the Snatch Sots Presses, add a small amount of weight if you can, or modify to a single-arm dumbbell version as needed. For the Wall Balls and Russian Kettlebell Swings, you’ll perform a set of 10 reps, pause and take 3-5 deep “ribs down” breaths before repeating twice more. Choose a load/height on the wall ball and kettlebell that you can handle well.
Post work to comments.
Fight Gone Bad Leaderboards and Career Transition Workshop (T-Minus 12 Days!)
With just 12 short days to go until Fight Gone Bad 2019, we’re just shy of $7,000 raised for the Sunrise Movement. There’s still lots of time to send out your personalized version of the email template we recently posted. You might include the stirring speech Greta Thunberg gave to the UN yesterday!
Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:
Top 3 Teams:
- You’re the WOD That I Want: $2,800
- Bob’s Burpees: $2,020
- The AMRAPs Family: $1,465
Top 3 Individuals:
- Charles S.: $2,700
- Mike I.: $1,625
- Katherine D.: $1,440
From the looks of it, we’ll see some awesome costumes this year!
On October 5th from 4pm to 7pm (right after Fight Gone Bad), Nancy G. will host a Career Transition Workshop limited to 8 participants, and 100% of your tax-deductible $100 contribution will go to the Sunrise Movement. We’ll have more info and a sign-up link very soon, so put it on your calendar!
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Naomi Klein: We Are Sleepwalking toward Apocalypse JSTOR Daily
How Vitamins Enabled America’s Processed Food Revolution The Atlantic