Heavy weight + heavy gymnastics!

The Swim WOD is canceled for this Saturday as there is a prior event going on at the Bobby hicks Pool. Stay tuned for an alternative out-of-the-gym WOD on Saturday!

Tuesday's Training:


Squat Snatch (155/105)

Strict HSPU

Parallel Ring Row


Snatch: Scale the load as needed.

Strict hspu: They should be able to perform at least 5 reps unbroken while fresh. For today, modify to one abmat only, then kipping hspu, or box pike pushups.

Parallel ring row: If they are unable to perform more than 5 unbroken while fresh, have them take their feet off the box and adjust the angle of their body so they are not parallel to the ground.

Get Toned:


Alternating DB snatch (per arm)

Seated DB Press

Ring Row

Primal Barbell:

2" Pause Snatch

4x2 @ 80-85% of 1RM


5x3 +5-10lbs

Accessory/Cool Down

Seated DB Press