Warm-up: 20 Leg Swings (all directions), Hollow Rock (60 seconds), 60 Single Unders, 20 1-Arm Snatches (50/35lbs)
Deadlift: Work to Heavy Single (use sets of 3 Power Cleans to warm-up)
Speed Deadlift: 1 every 20 seconds for 4 minutes
MetCon – AMRAP 10 Minutes:
Power Snatch (75/55lbs)
It’s been another good week at Ktown with a lot of soreness to go along with it. I know the last part personally. I just wanted to remind everyone the Saturday FREE class is ON tomorrow at 10am. We have had some requests for it to be really hard as well as some requests for it to be easier (for newcomers). So I guess we are going to have to get very creative with the programming. Also, there is about a 70% chance of rain tomorrow, meaning we will most likely be inside, but bring a jacket just in case.
You know we be cray cray,
<3 Coach Miss J