WOD 11/11/16

Happy Birthday Marines! Thank you to all the veterans as we celebrate Veterans Day tomorrow. We salute you and thank you for your service.

Tomorrow. Girls, get ready to FIGHT!! There is NO 5:30 class as we get ready for the Women's Self Defense class at 6. Come ready to learn how to defend yo' self!

Here's Tomorrow's work:

Everyday Warrior WOD #3

“STRENGTH”

15 Minute Time Cap
Max Olympic Lifting Total (all divisions)

Establish a 1RM Snatch and 1RM Clean and Jerk within the designated 15 minute period. Both lifts must be completed within the same 15 minute period.

Notes:

SNATCH:
The barbell must travel directly from the ground to overhead in one continuous motion. The athletes can perform a muscle snatch, a power snatch, a squat snatch or a split snatch.

 
CLEAN AND JERK:
A muscle clean, power clean, squat clean or split clean can be used to get the bar to the shoulders. A shoulder press, push press, push jerk or split jerk may be used to take the bar overhead.

ADDITIONAL NOTES:
For both lifts, the barbell must come to lockout overhead with hips, knees and arms extended and the bar directly overhead to complete the lift. Athlete must show control of the bar before bar is dropped.

 
Athlete may begin with either lift, but must complete both lifts within the same 15-Minute time period. Athletes are allowed as many attempts as needed with the time allotted.

 
SCORE: Combined total weight of your heaviest successful Snatch and Clean and Jerk lift.