GROUP WARMUP
2 sets -
5 T-Spine Opener
5 Overhead plate stretch
5 Hang power snatch
5 Hang power clean
5 Shoulder press+ 5 Push press + 5 Push jerk
BARBELL TEST
For a total time:
3 rounds of:
9 Power snatch RX 95/65 Master 55+75/55
10 Bar facing burpees
Then, rest 3:00 before continuing with:
3 rounds of:
7 Clean & jerk RX 135/95 Master 55+115/75
10 Bar facing burpees
* Time cap 16:00; score is time for first part & total time
ALTERNATE BARBELL TEST
3 rounds of:
7 Hang power snatch
7 Burpees
Then, rest 3:00 before continuing with:
3 rounds of:
7 Hang clean & push press
7 Burpees
MIDLINE
3 sets -
7 Each way stir the pot
10 Kettlebell dead bugs
12 Abmat sit-ups
HAPPY BIRTHDAY RACHEL SPOONER!
HAPPY GYM-VERSARY!
So many this month...thank you all!
Nine Years
Ben & Pauline Adams (they're back!)
Seven Years
Amy Bragg
Jackie Bragg
Six Years
Meagan Kerr
Kristin Gebhardt
Kyle Upwood
Four Years
Jo Ellen Metz
Jason Nance
Mike Sanford
One Year
David Lutkins
Chris Plumley
Maria Shane
Marcia Heck
Robyn Berry
Duncan Chalmers
Angelica Gregor
Sarah Halsey
Jen Coppola
Jonna Terry
Jon Hamilton
