Tuesday July 9, 2019

Here comes that word that makes everyone at other gyms stay home but not at Iron Mile … SNATCH. Even our newest athletes make progress in this lift. Over the past year we have put an EVEN GREATER emphasis on technique and properly progressing this movement. Show up to any class to learn why this magical movement shouldn’t be feared but celebrated.

Strength/Skill: Work up to a heavy(heavy means heavy for you)
Hang power snatch + 2 overhead squats*
*cannot move feet after hang power snatch

4 rounds
15 power snatches 115/75
15/12 cal bike

IM30: 3 mins on/ 1 min off x 4 rounds
Bike 18/12 cals
10 DB push presses
Max burpees over the dumbbell

IM Build:
4 sets of 10 back rack lunges
4 supersets: 10 landmine rows + :30 secs of ring rows
4 sets of 100’ heavy farmers walk

IM recovery
3 min cactus pose per side
3 min pigeon per side
3 min sumo squat
2 min child’s pose
2 min puppy dog

Monday, July 8th, 2019 at 8:03 pm / WODS