Ah Thursday, how you exhaust me … in an awesome way. Had a blast with the team at the box tonight. The boys finished their last instruction day and get thrown into the fire on Sunday!

Warm Up:
As a Group …

Press Snatch Balance
Heaving Snatch Balance
Snatch Balance
(PVC Pipe)

Mobility:
Calf stretches
Sit in squat

Max Effort:
2RM Snatch Balance (12 minutes to hit the max — form over weight was the order of the day)
105 lbs

Then …
4x
(a) 3 Clean Pulls @ 185 lbs
(b) Rest 60 seconds
(c) 2 1-1/4 Front Squat* (135 lbs, 135 lbs, 135 lbs, 155 lbs)
(d) Rest 60 seconds

MetCon:
100 Double Unders
25 Burpees
25 Sit Ups
75 Double Unders
25 Burpees
25 Sit Ups
50 Double Unders
25 Burpees
25 Sit Ups

After:
Hour-and-a-half of some hoops with the team. Damn, these nights are fun!

*I saw this (1-1/4 Front Squat) on the board at 5 AM and, after rubbing my eyes a few times to make sure I was reading it correctly, hounded Alan about what it was until he relented. Being the pain in the ass that I am, it didn’t take long.

1-1/4 Front Squat:
Full front squat
Raise up about 1/4
Drop back into a full squat
Stand up
HOORAY