*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.”
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.
5) Every 8:00 x 4 sets:
15 Overhead Squats 155/105
7 Bar Muscle-ups
Keep track of time to complete each round.
6) Half Rope Rope Climb: 10 Reps
Work on trying to perform this at consistent pacing/rest periods.
7) False Grip Ring Row: 4 sets of 10
Rest 90-120 seconds between sets. Add load as deemed fit. Feet should be on a 20″ box.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE