Intruder Alert

DATE: 2023-03-08 AO: Meaad Q: voodoo PAX: voodoo, mighty_mite, MARTA, Soul Glo FNGs: None COUNT: 4 I pulled into the parking lot around 0525 this morning and found 4 parking lots. 2 runners had launched from our AO and rudely parked in our usual spots. I won’t name names, but they rhyme with grass chopper and smoker. Of course, these strange cars confused the early-arriving Soul Glo and MARTA, who chose to park immediately behind them, making it difficult form a proper bell-swinging circle. I chose to park on the far side of the offending cars so I could crowd Mighty Mite a bit.
With parking figured out, we got into the warm up: SSH x 20 IC, IW x 10 IC, Windmills x 10 IC
Lots of work to do, so on to the Main Course: 1) Double cleans – 3 sets of 3 (MM did these kneeling, but the rest of us chose standing and did 5 reps instead) 2) Heavy KB 2-handed swings with shrug at top – 8 sets of 8 3) Time for some EMOM (20:00) A) Even minutes – clean + jerk x 5 reps B) Odd minutes.- Anchor snatches x 2 each side 4) Superset (4 rounds): A) Weighted glute bridge – 2 seconds on/2 seconds off x 4 B) High plank – :30 5) AMRAP time (2 rounds due to time constraints): Merkin on the bells, snatch L, merkin, double snatch, merkin, snatch R, merkin, double snatch, merkin, snatch L, etc. Rest for a bit and then do it again.
Time. COT with the Anvil crew under the veteran leadership of Snuka. Thanks to MARTA for taking us out.
Announcements: check Slack for details around the Waxhaw Trail Fest.
Moleskine: Thanks to the pax for coming out on a windy morning that felt a lot colder than the last few days. I think we all agreed that we are over winter and ready for spring. The spreadsheet never fails to disappoint with new exercises and complexes to keep the pax on their toes. T-claps to MM for attempting the kneeling double cleans, which the rest of us decided to modify.