Friday, July 14, 2017


Snatches and a fun MetCon for Friday!
Plus, we have our Fan Fundraiser at night! See below.

Fan Fundraiser
July 14. Help raise money for our cooling system, and socialize with your AmpFam!
Event page here.

Amp White Sox Outing
July 30. Last chance to get signed up! Details here.
White Sox Amp Outing

FRIDAY
Strength
Snatch [Video]
Take 15 minutes to find a heavy 1rep Snatch.
Full squat. Technique first, then add weight.

Conditioning
For Total Time:
2 Rounds Of:
• 15 Dumbbell Thrusters (#35/35)
• 15 Pull-ups
2 Rounds Of:
• 15 Wall Ball Shots (#30/20)
• 10 Toes to Bar
2 Rounds Of:
• 15 Squat Cleans (#135/95)
• 15 Bar Facing Burpees

The Snatch

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