Coach Marcy

Coach Marcy

TODAY’S W.O.D:

A. Back Squats 5x3. Load stays the same.
*Compare to 03/01/16. Tempo at 3/2/1/1.
 
B. 3 rounds for time of:
15 Hang Power Cleans (LTBD)
20 Rollouts with BB from HPC
25 Sumo-Deadlift High Pulls
*Compare to 10/16/14.

Post load and time to Members Area or comments.

C. Mobility 101 @ 10:00am:
Point of Interest: Hip flexor, Quadriceps, IT Band
 
D. Strength 101 @ 6:00pm:

1) Warm up: 2 rounds of:
20 knees to feet jumps
15 front raises, snatch grip at the  bottom of the OH squat w/11lb bar
Barbell curl 21's, 7 bottom half curl, 7 top half curl, 7 full curls w/45lb bar

2) Split Snatch, find your 1RM or 3RM per side.
*Compare to 12/22/15.

Post load to Members Area or comments.

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