WOD

Time to slam bars and break PR’s!!! Work up to a 1RM Snatch Or work on form!

“show me your mean face” 5 rounds for time 30 kb swings (53/35) 30 burpees 30 ab mat sit ups

“Gwen” 1. 15-12-9 Clean and jerks unbroken touch and go heaviest possible. can rest between rounds but can not put bar down during set. not for time about 5 minute rest 2. 21-15-9 SDHP 95/65 push press 95/65

“Fran-tastic-voyage” for time 21 calorie row 21 thrusters 95/65 15 calorie row 15 thrusters 9 calorie row 9 thrusters then no rest 45 pull ups

In teams of two complete the following 800 run 10 burpees 50 front rack lunges 95/65 10 burpees 100 kb swings 53/35 10 burpees 200 wall ball shots 20/14 10 burpees for time

21-15-9 Deadlift (275#/185#) Knees to Elbows

Granite State Fitness will be hosting an Attitude Nation Level 1 Olympic Lifting Certification. It will be run by Jon and Jessica North. Seminar will focus on technique of the snatch and clean and jerk for weightlifting. Everyone starts with the bar, and we work through the lifts step by step. After technique is finished,

Find 1RM Overhead Squat EMOTMx9 2x Snatch at 65%

Run interval training. Run 8x400m Rest 1 minute between rounds row 1000M not for time.

Push Press 5-5-3-3-3-1-1