*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) 9 minute AMRAP:

21-15-9 Overhead Squats 95/65

21-15-9 Pull-ups

21-15-9 Box Jump Overs 24/20

Extra Work:

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold, Support, Push-up, Walk, etc.

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