WOD
 | Sat, Aug 9 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 | Welcome: Nicole |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20250809 | Squat Class 2025 0821 | Other Results | SQUAT CHALLENGE |
Barbell Strength 20250809(Check In) 200m walk For 3 rounds 45s bike/row/jump/run 8 Sit up 8 Alternating knee hug -Then- 10-15 Passes on the foam roller -Thoracic spine -Lower Back -Lats -Quads -Calf and achillies —Then— With an empty barbell 5 Quick feet 5 power clean 5 push press 5 hang squat clean 5 jerk –Then– Build to your first working weight using 3-5 warmup sets of 2-3 reps. Clean (week 6/8): -3 sets x 3 reps @ 70-80% -3 sets x 2 reps @ 80-90% -3 sets x 1 rep @ 90%+ Jerk: -3 sets x 5 reps @ 50-60% -5 sets x 3 reps @ 60-70% Accessory: 15 minutes AMRAP 25 Alternating dumbbell power snatch (40/30) 16 double dumbbell front rack walking lunge (40/30) 10 Farmers carry walking lunge (40/30) 5 Dumbbell clean and push press (40/30) Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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