Snatch is a favorite

A little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
The Workout: Consisted of building on previous exercises and creating a flow.
Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
Set 1: Clean, Kettlebell Swing, Merkins
Set 2: Clean & Press, Snatch, Jump Squats
Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
Mary: Stretching and finish with have a nice day
Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
T-Claps (Recognition):
Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out