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Happy Victoria Day!

Just a reminder LIMITED CLASSES today.

9:30 am and 4:45pm ONLY

Happy Victoria Day!



Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Fun game

Strength: 6 x 3 Power Snatch – 12 of 14 (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 6 x 5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Legolas Greenleaf”

6 minute AMRAP

8 Left hand dumbbell Power Snatch

30’ Left Hand dumbbell Overhead Lunge (Same)

8 Right Hand dumbbell Power Snatch (Same)

30’ Right Hand dumbbell Overhead Lunge (Same)

100m Sprint

Performance: 25/45

Athletic: 15/25

Health: 10/15

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

Compare to: NEW WORKOUT

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