AM crew learning basics for power development

Hang Muscle Snatch (high, mid thigh, knee)
Snatch Land
* Start with PVC, work up to no more than 95/65

4 rounds for time…
400m run
30 Wallball (20/14)
15 Burpee
rest 1 min

Olympic Weightlifting
Class at 8am and 6pm

11 thoughts on “Muscle Snatch and Snatch Land

  1. Abs says:

    Oly Lifting!!!!
    i am VERY excited about teaching and doing THIS! Loved the MetCon yesterday…by round 8 my hammies WERE done!!!

    Todays looks GREAT…see all you BA athletes in the 5:45 and 7 class theis pm…GET SOME!

  2. Sensei says:

    Loved the air this morning everyone! How about that warm up with Liz huh? That was awesome! And to the new members that were pushing their way through this burner…..You make me remember the good ol’ days of when I was about to tears, just pushing through each and every single rep.

    Great. Job!

    See you all at the beach tomorrow!

  3. Jeremy B. says:

    i love it all, but it has been a while since I have seen the vast majority of us on the floor after the metcon…. good times!. I am also really looking forward to the Oly phase!

  4. Sensei says:

    LADIES SELF DEFENSE!! Please bring your friends. We have 6 slots open and I am sure we won’t go much over 12.


    $40 per person for the session (checks made out to Aaron Lawrence)

    Start time is 7pm

    End time is 815ish

    Wear gym / comfy clothes.

    We will be working on various physical tools and options for “areas of interest” to strike on the human body. Get into some things on the ground that you should be aware of then break into a short Q and A about distancing, Fear response and things to help you think and be aware of.

    Anything else? Email me@ inte…


  5. Albert Steed says:

    @Liz – The warmup you did this morning was great. 🙂 It is a great change of pace doing a few different things and doing the partner warm-up was good times.

    The WOD today was brutal but, it was good stuff.

  6. Liz says:

    Glad you liked it!! Fun to mix things up a little 🙂

    You all did great this morning, brutal WOD and way to go newbies for sticking to it!!

  7. jd says:

    s and I just did this at home … subbed dumbbell thrusters (20/10) for the wallballs. wow. awesome one. yeah i am smoked.

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