Friday Workout: 3 Pos Snatch, OHS, KBS, Sit-up, and DU


3 Position Snatch (mid-thigh, knee, floor), 4 sets

Notes: Work at light/moderate weight and focus on technique


Level 1


  • Goblet Squat x 10
  • Russian KBS x 15
  • Abmat Sit-up x 20
  • Jump Rope Single x 50

Level 2


  • Overhead Squat (115/85) x 10
  • Kettlebell Swing (53/35) x 15
  • Abmat Sit-up x 20
  • Double Under x 25


Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail:


5 thoughts on “Friday Workout: 3 Pos Snatch, OHS, KBS, Sit-up, and DU

  1. 3PS: @ 95
    WOD: 4+10 @ 95

  2. strength: 55#
    WOD: 4+3 @ 65#

  3. Keeping barbell stuff light to keep my bum knee happy.

    Snatch: 35, 55 x 3
    WOD: 4 + 14 (55# OHS, 45# Russian swings)

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