2-20-17

Strength
Snatch
15 min EMOM
3 Deadlift
2 High pull
1 Power Snatch

Wod
15-12-9-6
Push Press (105/75)
Pull-up
then
500 meter row
then
6-9-12-15
Push Press
Pull-up

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2-15-17

Strength
Power Clean
1 rep every 30 sec for 7 min
1min rest/transition
Walking Lunge (bar in front rack)
6 rep EMOM for 7 min

Wod
1 Rope Climb
16 Push-up
2 Rope Climb
24 Push-up
3 Rope Climb
32 Push-up
4 Rope Climb
40 Push-up

Post Wod
1 Max Effort Plank
100 med-ball twist

2-13-17

Strength
5X
Bent-over Row 10 reps
Front Squat 5 reps
I,Y,T’s 5 reps
then
2X max effort pull-ups

Wod
5X
45 sec on 45 sec rest per movement
Kettlebell Thrusters (26/35)
Russian KBS 1 in each hand (26/35)

Announcement !

UAC Clean and Jerk/Snatch clinic March 4th @10am. 25$ per person with only 20 spots available. If interested contact Jordan Parker at UAC @435-760-6852.
I think it’s a great opportunity for anyone looking for a little extra help with their lifts.

Small schedule changes. The 7:15 class is changing to 7:00, the 5:15pm is changing to 5:00 and we are adding a class at 6:00. We are going to try the 6:00 class for two weeks, if there is enough interest it will stick around. Feel free to give any feedback on these changes.