Author: Jade

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Snatch Grip Push Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Jerk Recovery: 4 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Every 3:00 x 6 sets: 5 T+G Power Snatch Warm-up as needed. Build as heavy as deemed fit. 4) Deficit Trap Bar Deadlift: Heavy Single + 3 sets of 3 @ 85-90% Warm-up as needed. Rest as needed. You choose the deficit. 5) Every 3:00 x 5 sets: 5 Deficit Kipping Handstand Push-ups 200m Run 10 Strict Ring Dips Pick a max deficit that allows you to go unbroken. Goal for Ring Dips should be unbroken as…

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5 Kettlebell Deadlifts + 50ft Farmers Carry 3 – 40 seconds Ski/Bike/Row/Run 4 – 5 Double Kettlebell Clean + Push Press Pick reps, output, etc. you can maintain for all 5 cycles. 2) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 3) Snatch Pull + Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps. 4) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch….