Gold RushInspiration”The mind is just like a muscle. The more you exercise it, the stronger it gets and the more it can expand.”
-Idowu KoyenikanWarm-upWarm-upI. Heartrate:
Dynamic
II. Specific:
2 Rounds
5 Pocket Snatch
5 Hang Snatch
5 Power Snatch
5 Full Snatch (squat)WeightliftingSnatch (5-5-5-5-5)7 minutes to build to a challenging set of 5 touch and go Snatches (FIT power PER full)MetconMetcon (Time)For time:
21 power snatches
42 hand release push-ups
15 power snatches
30 hand release push-ups
9 power snatches
18 hand release push-ups
Men: 75 lb.
Women 55 lb.Scaling: this couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible.Metcon (Time)For time:
21 squat snatches
42 hand release push-ups
15 squat snatches
30 hand release push-ups
9 squat snatches
18 hand release push-ups
Men: 75 lb.
Women 55 lb.Scaling: this couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible.Optional Accessory WorkOpen Prep: Ring Muscle-ups
Level 1: 7 sets of 3 Ring Rows + 3 Dips + 1 Low Ring Progression
Level 2: 7 sets of 3 Ring Pull-ups + 3 Jumping Ring Muscle-ups
Level 3: 7×1-3 Ring Muscle-ups
*rest 30 seconds between sets. Note how many sets you complete unbroken.NewsThe 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in 
Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.