Lots of New Faces – Please welcome Kathy & Racquel to our growing MVMNT community! They will mostly be joining the 6 am crew. Best of luck, Ladies!

Open Recruiting – The Team Captains are going hard on recruiting folks. If you haven’t been asked yet, you will soon. Please don’t delay on making a choice if you’re being courted by more than one team. We have lots of admin stuff to do to prepare for the Open and we need final team rosters soon.

Gym Closure – We are hosting a seminar next week from Thursday, February 23, – Sunday, February 26th. Below are your chances to train.

Thursday, Feb 23: 6 am, 7 pm. 17.1 Viewing Party & Throwdown @ 8 pm

Friday, Feb 24: 6 am & 7 pm. Open competitors: You may get scored this day or use this day as practice.

Saturday, Feb 25: 9:30 am at Larry Bell Park (Weather permitting. Otherwise cancelled. Intended for non Open competitors)

17.1 Saturday Night Lights @ 6:00 pm. We want as many people here as possible to get scored for 17.1 Bring food and drink to share. Rally your teammates to get sweaty and have a good time. FYI: You may not enter the gym prior to 6 pm.

Sunday, Feb 26: Closed.

Warmup
Speed Ladder
Hip Mobility
Downdog Push-ups

Skill

5-10 Minutes

Levels 2-4

Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1

10 Turkish Getups (5 per side, alternating)

Conditioning

“So Easy”

Levels 2-4

5 Rounds AFAP

8/8 Kettlebell Clean and Press*
6/6 Kettlebell Snatch*
200 yd Sandbag Carry
Rest 60 seconds

*Perform the KB exercises without setting the weight down at all–8 reps clean and press one side, 8 reps the other, swing to switch hands, 6 reps on the first side, 6 reps on the second, then set the bell down. If you must put the bell down before completing all 28 reps, pay a 10 burpee penalty before you pick the bell back up.

L4 – 24/16 KB, 65+/55+ Sandbag
L3 – 22/14 KB , 65+/55+ Sandbag
L2 – no Rx weight KB/SB, sub 1h swings if you don’t know KB Snatch

Level 0/1

20 Minutes AMRAP

200 yd Run
8/8 Clean and Press
12 Swings

Core

6 Minute Ab Complex