Depo
**Sunday Class Schedule Change**
Effective Immediately Sunday Schedule will be as follows…
9am-10am Group Class
10am-12pm Open Gym
Inguz Update: Below is a breakdown of the programming for the week.
Monday: Front Squat + WOD (Snatch Accessory)
Tuesday: WOD (Gymnastics/Midline Accessory)
Wednesday: Push Press + WOD (Back Squat Accessory)
Thursday: WOD (Deadlift/Odd Object Accessory)
Friday: WOD (Squat Clean/Front Squat Accessory)
Saturday: WOD (Oly Class Clean & Jerk)
Sunday: WOD
Strength
3×5 Front Squat (across or climbing)
* 15 minutes to complete 3 sets of 5 reps.
WOD
“Wasabi”
For Time:
1,000 Meter Run or Row
40 Pull-ups (Rx+ C2B Pull-ups)
30 Front Squats (135/95#)
20 Barbell Facing Burpees
* 1000m run turn-around is at the bus parking lot entrance closest to the gym. Post time to the whiteboard.
Accessory Work
1. Snatch
On the Minute x 14:
Minutes 1-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-11: 1 Squat Snatch (84-86-88%)
Minutes 12-14: 1 Squat Snatch (84-86-88%)
2. Snatch Tempo Pull
6×1 (77-80-83-86-86-86)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
