Reminder: Halloween Costume WOD this Saturday 10/29 at 9:00AM! Prizes will be awarded for costumes and team spirit! No 8AM WOD will be held
Sunday Yoga (9:30AM) is on; No Open Gym this weekend
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Oly Lifting – Technique
2 Snatch Pulls + Hang Snatch
1 complex EMOM 7 minutes
3-second pause at knee on first Snatch Pull. Use LIGHT weight, focus on correct positioning and speed, building to first Hang Snatch set
Oly Lifting – Strength
Hang Snatch (3-3-2-2-2-1-1-1-1)
E2MOM for 9 sets:
Sets 1-2: 3 reps (75%)
Sets 3-5: 2 reps (85%)
Sets 6-9: 1 rep (90+%)
Percentages are just suggestions, goal is to ascend in weight as reps decrease if form is good. Record heaviest single.