WOD
 | Sat, Aug 1 2020 |  |
 | Sat, Sep 19, 2020 at 10:30am Nutrition Seminar |
| Sun, Jul 4, 2021 at 10:00am July 4th BBQ WOD |
| Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Barbell Conditioning 20200801(Check In) Warmup Technique: Press in Clean 5-4-3 (ascending weight) Strength: - Power Clean 2 x 3 @ 75% - Power Clean 3 x 2 @ 80% - Overhead Squat 1 x 2 @ 75% - Overhead Squat 4 x 2 @ 80% - Snatch Push Press 2 x 5 @ 70% - Snatch Push Press 3 x 5 @ 75% - Clean Pull 2 x 3 @ 90% - Clean Pull 3 x 3 @ 95% Accessory: - Back Extension 3 x 15 - Weighted Plank 4 x 30 sec - Seated Plate Twist 3 x 15/side
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