If the Shawnee Mission School District canceled classes our 530am class is canceled. We may reopen in the afternoon IF our lot is cleared or thawed.
Check the Shawnee Mission School District Website to confirm their cancellations.
Every 90 seconds for 9 Minutes:
3 Power Snatch
2 Squat Snatch
3 Overhead Squat
Perform the entire complex touch and go and work to a max for the complex. No misses and pressouts are misses.
This is a high volume barbell cycling drill. The best way to technically screw this one up is rushing the reps. You must lower the bar in a very controlled fashion or thing can go pretty wrong pretty fast. In other words, many of you need to slow down.
50 Thrusters 45/45
Rest 5:00 minutes
30 Snatches 95/65#
Everyone starts on the rowers. Waterfall the start.
Remember that while the snatches aren’t real heavy there are a lot of them so don’t get sloppy.
4 x 8 Good Morning @ 30% of squat max
4 x 8 Bent Over Rows @ 70 to 80% of power clean max. If you can’t stabilize your body and keep your back flat the weight is too heavy. The suggested weight is what we should be able to do if our posterior chain is strong in relationship to our clean and deadlift