Olympic Weightlifting
Power Clean + Hang Clean (knee) + Power Jerk + Clean + Jerk Dip + Jerk
60% x 1 set
70% x 4 sets
Once set begins, you may not re-grip
Gymnastics
3 sets of:
10 Strict Pull up @3002
10 Strict Ring Dip @3002
10 Strict Toes To Bar
5 Seated MU Transitions
:30 TriPod Handstand Hold
Use a light band if needed to make tempo or sets unbroken and beautiful.
Conditioning
“Hurdles”
4 rounds for time:
400m Run
15 Box Jumps, 24/20
Daily Mobility
-Doorway Stretch (Chest)
-Banded Distraction Shoulder Stretch
-Pigeon Stretch
-Couch Stretch
-Ankle Stretch
-Foam Roll
-Lacrosse Ball
Spend 2-5 minutes working on each of the following. Click on “Tips” in Train Heroic to view videos for demonstrations.
Box News
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am
