Modern Day Blacksmiths…

Date: 2025-06-14 AO: olympus Q: Krzyzewski PAX: high_tide, F3 Elsa FNGs: None COUNT: 3 A trio of pax chose discomfort this morning in an effort to get better. Luckily the weather gods smiled favorably upon the pax and while the humidity was present the air was clear. Under this backdrop, our small group entered a world of gains across a varied weinke full of snatches, cleans, presses, and squats. Great to have Elsa join us today. While he may or may not have thought this was a different AO, he eagerly jumped in once we informed him about what was about to go down at Olympus. Looking forward to seeing you join future gear workouts! Always awesome to have High Tide post and equally fantastic to have his guidance to help explain to Elsa how to do some of the wacky things we do with metallic spheres. All told, this was a great first step into the new spreadsheet. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Whole Lotta Snatches (10 sets; every 90 sec.) – Snatches (5x) 2) ABC EMOM (5 min.) – Double clean (2x) – Double front squat (3x) 3) Double Presses (5 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) 4) Hinge Complex EMOM (7 min.) – A: Deadlift -> upright row (5x) – B1: SLDL (6x e/s) – B2: Reverse lunge (6x e/s) – B3: Sumo squat (10x) MARY: Static holds (20/20/20) 1x e/s ANNOUNCEMENTS: – :drop_of_blood:Blood drive on 6/20 (see Slack) – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (see Mountain Momma’s post on Slack) COT: Runstopper took out the joint groups