Hangman’s Noose

Pool Party & Potluck!
This SATURDAY — More info

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Wednesday 070710 — – Click Here For Today’s Schedule 
Snatch
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  5 sets of 4 Reps @ 75% 1RM
–Rest–
For Time:
20 Hang DB Power Snatch (each arm) (20% bodyweight)
20 Pullups
16 Hang DB Power Snatch (8 each arm)
16 Pullups
10 Hang DB Power Snatch (5 each arm)
10 Pullups 

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Snatch followed by five work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be received in a full overhead squat and stood to full knee and hip extension.  Reset for each repetition…no bouncing off the floor.

For the Metcon, start with the DB in the Hang Position and receive the DB in overhead in a Power Snatch.  Use 20% of bodyweight or the heaviest weight available.  Perform all reps on one arm before switching hands.        

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Upcoming Events
Pool Party & Potluck — Saturday, July 10th
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Pendlay Olympic Seminar – Satrday, October 2nd

Coach Glenn Pendlay seminar in action!  Don’t miss this!
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