Just a reminder that Tue the 4th we will only have 1 class at 0900. I hope you all had a great weekend and lets welcome Monday with a good workout.

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes t find a heavy set of 5 Bench press
5x3 Using 85% of above

3) 5 Rounds for time of
10 Ring Dips
20 Mountain Climbers
10 Single Arm Push Press each arm with KB 70/53

4) Stretching/Mobility

Competition Programming:

1) Take 15 minutes to work up to a  3RM Power snatch

2) 5x3 power snatch using 75% of above

3) 5x5 Snatch Pull using 85% of your 1 RM

4) 12 Minute AMRAP of 20 Cal Row
10 DB Cleans 50/35

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277