6/28/17 – "Purify"

Group Warm up 

Group Mobility 


5 x 1 six position halting snatch ( with a 1 second pause at each position.) – Rest 2 minutes between sets, add weight if technique is flawless. 

1 rep = Floor, 1"off the floor, below the knee, above the knee, mid thigh and catch. 

WOD ( Workout of the Day ) 


For time:

21 – 15 – 9  

Power snatch (95/65lb) 

Wall ball shots (20/14lb) 

kettle bell swings (53/35lb) 

*All workouts can be scaled on an individual basis.