Friday June 13, 2025

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📊 Strength & Technique Work

Lifting Session:

  • Snatch Sott Press: 5 sets of 5 reps – heavy per set

  • Pause Overhead Squat: 3 sets of 3 reps – heavy per set

  • Hang Snatch: 3 sets of 3 reps – heavy per set

  • Snatch Deadlift: 3 sets of 3 reps – heavy per set

Full snatch day focused on depth, stability, and control. The Sott press was humbling and highly effective. Each phase of the snatch chain reinforced strong movement patterns.

🔥 Hero WOD – “Forrest”

3 Rounds For Time:

  • 20 L-Pull-Ups

  • 30 Toes-to-Bar

  • 40 Burpees

  • 800 Meter Run

Named in honor of U.S. Army Staff Sgt. Forrest Sibley, this WOD is a grinder. Previous best: 30:48 Rx’d (2018-06-12). Long, sweaty, and mentally taxing. Pure grit to finish this one.