Please Note MadLab’s Victoria Day Long Weekend Hours:
Saturday 10a, 11a
Sunday 10a, 4p
Monday 10a, 5p
Friday’s Workout:
Warm Up: Coach’s Choice
(:15) Skill/Tech:
A) Heaving Snatch Balance to Power Position – 3 sets of 3
B) Power Snatch – 6 sets of 2 @ 75% of 1rm
(:45) Workout: 12 minute amrap
5 Power Snatch (115/75 lbs)
1 Rope Climb
Similar to the old classic we do in pt. This time you will be power snatching and the weight is lighter. Bring a long sock.
Stretch those shoulders and back!!!
Optional Finisher: 200 double unders – each break is 2 push ups
Saturday’s Workout:
Warm Up: Coach’s Choice then 5 minute dead bug 
Skill/Tech: Warm up workout movements
(:30) Workout: Partner Workout For Time
800m run (both do it)
Then 3 rounds of 1 partner working at a time
25 power clean (135/95 lbs)
25 pull ups
25 thrusters (135/95 lbs)
Then
800m run (both do it)
Optional Finisher: 1 mile row (1600 m)
Go grab some brunch. You’ve earned it! Check out “The Meaty Boy” at Tangent Cafe (5th and Commercial). Its a Sheppy favourite.
HOS