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Friday 7.25.14

24
Jul

Friday 7.25.14

You are still able to sign up for Coach Ryan's Oly Clinic and Gymnastics Clinics!  They run every Saturday through August 9th.  See coach Ryan to get caught up to speed from week 1!

Coach Olivia showing us "fast elbows"

About Today's WOD: The Secret Service Snatch Test

The Secret Service Snatch Test (SSST) is used in the selection process of Secret Service agents and to test agents’ fitness proficiency throughout their careers.

The rules are simple, perform as many kettlebell snatches in 10 minutes as possible.  The “prescribed” weight for men is 24kg (53#) and 12k (26#) for women.  You may switch hands as often as you like, set the kettlebell as often and for as long as you like, but your score is the total sum of snatches performed in the 10 minute period.  Check out the Fitness You Can Use website for the top SSST men’s and women’s scores.  The top male has a video documenting his 297 rep record setting performance that is nothing short of incredible and inspirational, check it out below!

 

WORKOUT Of the DAY:

STRENGTH: Strict Shoulder Press 5.5.5.5.5.

WOD: [ SSST ]

Perform as many kettlebell snatches in 10 minutes as possible. You may switch hands as often as you like, set the kettlebell as often and for as long as you like.   Your score is the total sum of snatches performed in the 10 minute period.

Compare to 1.24.14

Team Training: L1.  Hands cannot touch thighs.  No belts, gloves or wrist straps can be worn, tape only.

Buy-Out: 75' Prowler push 270/180 x5 sets

Post in comments below.

 

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