15 minutes Snatch work:

Snatch Pulls

These are done in reps of 2. Either you can go for load or for technique if you are missing your pull.


21-15-9 reps of:

Hang Power Snatch, 115/85

Hand-release push ups


I want to remind everyone of the new class times and programming changes. I have added a 7 am class on Monday, Wednesday & Friday, and a 4 pm & 7 pm class on Tuesday and Thursday. Saturday will have a 9 am class also. This is not a WOD class. Saturday at 9 am is a Weightlifting class only. However, Sara or I will also have a Nutrition Education class during the 9 am time slot also. The nutrition education classes will be a precursor to a Whole 30 challenge beginning August 1, 2012. If you are interested in doing some self-education on the Whole 9, I suggest you read, It Starts with Food, a book written by the creators of the Whole 9, Dallas and Melissa Hartwig.

Changes in the program: Thursdays will now be a rest/goat/make-up/mobility day. You make the call. I will likely post some mobility work or something for folks to work on if you don’t already have an idea of what you want to improve on.