*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) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles.

2) Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. Build as heavy as deemed fit.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch. Build as heavy as deemed fit.

4) 3 sets of:

30 Overhead Squats 115/75

30 Chest-to-bar Pull-ups

30 Box Jump Overs 30/24

Rest 5 minutes between sets. Keep track of time to complete each set.

5) Hand-Over-Hand Sled Pull: 6 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

6) Wide Grip Lat Pull Down: 5 sets of 8

Rest 90-120 seconds between sets. Go heavy, use a little body momentum to overload the movement pattern.

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