Happy Leap Day!!!

What weird habit do you have?

We get a whole extra day this month and year! Let’s celebrate by first testing our one rep max Power Snatch. 20 Minutes will be put on the clock and you can work your way up to find that maximum effort today.

Then, because February 29th only comes around once every 4 years, let’s do 29 reps of Deadlifts, Hang Power Cleans, Front Squats, Push Press, and Back Squat – all at a fairly light weight of 95/65.

The bulk of the class is dedicated to that one rep max. You should work through the reps of the movements in the workout fairly quickly.

Weightlifting 101 Warm up 4

Warmup

2 min Double Unders practice
2 min/side Banded Shoulder Stretch with External Rotation
2 min Shoulder Internal Rotation Mobility stretch- Standing
15 Dislocates
1x 25yd Bear Crawl – Forward
1x 25yd Bear Crawl – Backward
2 x 25 yd Carioca R/L
15 Bent over plate press light (0-5 pounds)

Snatch Position Stretches

Circuit, 3 sets:

10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)

Power Snatch (MAX Effort)

Take 20 minutes to build to today’s 1-RM

Metcon (Time)

WOD:
95/65lb
29 Deadlifts
29 Hang Power Cleans
29 Front Squats
29 Push Press
29 Back Squat

Out of Town WOD

FOR TIME: RUN 1 MILE -- DO 10 PUSHUPS EVERY MINUTE

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