Three Pulls

July 29

Announcements:  The Ma Strength Weightlifting Seminar is this Saturday.  This is great opportunity to get high level coaching in the Olympic Lifts and meet some athletes from the community.  If you or any friends are interested please sign up through the website (http://www.chineseweightlifting.com/tokyo1/) Sign ups are open until the day of the Event.


Due to the SFC closure, the seminar will be held at the Taiyo. We will be moving gym equipment after class on Friday.  If you can volunteer to help it would be greatly appreciated (and an excellent application of fitness!!)


There will be an "After Party" following the seminar at the Bowling Alley at 7pm.  Nothing formal, just a chance for our members to get together and enjoy the community.  Bring Friends, Family and we'll see who's the fittest bowler.



15 min Snatch Technique Work
Technique WOD - Snatch 


6 x 1
-From the Ground
-From Just Below the Knee
-From Hang (above the knee)
Stay below 55% of one rep max



For Time

15 Overhead Squats (95/65)
100 Double Unders
1K Run
15 Overhead Squats (95/65)