A. Snatch Complex Training:
1st minute: 1-3 reps of: 1 snatch high pull to 1 power snatch to 1 hang snatch (power or squat)
2nd minute: rest
Repeat the above cycle 4 more times, for a total of 5 minutes
6 minutes to establish a 1RM Snatch (power or squat)
B. 12-9-6 reps for time of:
Double push-up burpee pull-ups **RX+ muscle-ups
Deadlift 275/185 (55 and over 215/145)
**penalty for RX+: every time you break the muscle-ups, perform 3 “penalty” deadlift**
Friday Night FIGHT! This Friday at 515pm! Arrive early to warm up. Sign up Black, Blue or Red on MBO. Childcare WILL be available from 5pm-730pm.
Check out Mason Dixon’s menu for next week.Nov 23
To place an order, click here!
REMINDER: Yoga is canceled tonight.