Author: Jade

* 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…

Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. Use straps if you need them/have them. 2) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. WOD: 3) Front Squat: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as able. 4) Back Squat: 3 reps every 90 seconds for 7 sets Start your first set at your last set of Front Squats. Build as heavy as able. 5) “Annie” – 50-40-30-20-10 – AQAP: Double-unders Abmat Sit-ups Extra Work: 6) Face Pulls: 100 not for time Break up into as many sets as you need. Make sure these are…