Friday, Oct 28

“Success is not final; failure is not fatal. It is the courage to continue that counts.”

— Winston S. Churchill

Gym Happenings

Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

Strength A

1x [ 1 Hang Snatch + 1 Snatch ], pick load

 Every 1:30 for 6 mins.

 Strength B

1 Snatch, pick load

 Every 1:30 for 9 mins.

Athlete Instructions

 Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. 

 If you miss the same weight twice, end your snatch session.

 WOD

5 rounds for time of:

10 Hang Power Snatches, 95/65 lbs

30 Double Unders

XT

Bench Press 8-8-8-8-ME

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Athlete Instructions

Sets 1-2: 90-95% 8RM

Sets 3-4: 85-90% 8RM

Set 5: 85% 8RM

Note: If you do not know your 8-RM overhead press, use today to establish an 8-RM during these 15 minutes instead of the sets and reps above.