Olympic Weightlifting
A. Snatch Pull + Snatch with no Jump + Snatch + Overhead Squat
60% of Snatch x 1 set of complex
70% x 4 sets of complex
B. Snatch High Pull
4 sets x 5 reps @70%
Strength
A. Front Squat
2-4-6-2-4-6 @ 70%
Conditioning
“Fast & Hefty”
For time:
15 Thrusters
21 Deadlifts
12 Thrusters
15 Deadlifts
9 Thrusters
9 Deadlifts
135/95
Midline
3 rounds:
10 Weighted GHD Hip Extensions, 45/25
10 GHD Sit ups
Box News
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am
