Monday December 30 "Squat Snatch"

Warm Up

Dynamic Warm-up

Skill

Squat Snatch (5@50,3@60,3@70,3@80, 3+@90)

Metcon

7 rnds:

10 Wallballs

10 Hang Power Snatch

*use 65% 1 rep Power Snatch

New Year's Eve Partner Murph

On New Year's Eve we will hold heats for the benchmark Murph.  This will be a partner workout.  In order to allow for the appropriate amount of space we will cap each heat to 12 duo's.  We want to make sure we have enough room for everyone to comfortably do the workout.  To begin with, we will offer a 9 and 9:30 heat time.  If we need to add extra times, we will. 

If you are interested, please reply to the Facebook invitation that is forthcoming, respond to the comments section of the blog, OR see Tommy, Jess, Christian, or Ang.  Please indicate your PREFERRED TIME (slots will fill on a first come, first serve basis) & PARTNER.  We will try to accommodate everyone.  I will post the heats at some point on Monday.