* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

Pre Class:

1) Halting Jerk: 7 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2 seconds on each rep. Build as heavy as possible.

2) 20 minute EMOTM:

Movement 1 -1-5 Weighted Bar Dips

Movement 2 – 1 Trap Bar Deadlift

Pick reps and weight you can maintain for the Dips, start around 70% on the Deadlifts and Climb.

WOD:

3) 1 Power Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain.

4) 1 Power Clean+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain.

5) 6 minute AMRAP:

3 Power Cleans 205/135

9 Burpee Later Bar Hops

Extra Work:

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

7) Sled Drag: 400m @ Bodyweight

Focus on continuous movement, scale load if you can’t keep consistent movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Watch the full piece HERE