A. Hang power snatch @ 60% of 1 RM; 3 reps x 8 EMOTM
3 rounds of;
10 TnG power snatch @ 115/75
10 burpees AFAP
(power snatch should be TnG w/ perfect form – adjust weight if needed)
Rest 3 minutes
10 TnG Push Press 155/95
Congratulations to all the RCFP teams that endured rain and cold in the Under Ground Series competition to produce some crazy PR’s.. nice work all!! look for some cool pic’s on our Facebook page.
Big week coming up with FireFighter Day on Saturday. There will be over 20 teams of 4 participating in our gym this year. The event is sold out but that doesn’t mean you cant help… you can donate by buying a red fire truck at the front desk- all proceeds go to the Canadian Fallen FireFighters Foundation.
And a BIG congratulations to Dan.R and Tarah on their engagement Sunday night.