Murph, Memorial Day. Be there. RSVP here.
Warm-up
2 to 4 minutes in Z1
Mobility
PVC mobility as a class, then coach led prep
2 rounds; 1 w/PVC + 1 w/empty bar
5 down and finish w/high pull
5 high hang muscle snatch
5 high hang power snatch
5 hang power snatch
5 OHS
5 snatch balances
Strength
Snatch + OHS complex – 1 snatch + 3-5 OHS
*very individual dependent, talk to a coach
WOD
“Kenya Handle It?”
5 rounds
300m run
(200m + 100m shuttle)
15 dips
10 snatches (95/65#)(75/55#)
Cool Down
Coaches choice
