Wednesday- May 22nd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

with barbell:

*Snatch Grip Romanian Deadlift x 10

*Muscle Snatch x 5

*Snatch Grip Push Press from Behind Neck x 5

*OHS x 5

A.​ Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch (from knee)

(pause 2 seconds at knee on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. Work on keeping a tight back, but neutral back angle during lift -offs.

B. “Double Decker”

AMRAP 15:00

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/24)

30 Double Unders

Compare scores to 12/19/18

C. Buy-Out

Lat Stretch x 2:00 each

Calf Smash w/PVC x 2:00 each

Couch Stretch x 1:00 each

**MEMORIAL DAY "MURPH"- Monday 5/27 @8:00 am (open workout!)