Strength
Hang Power Snatch – 3 Every 1:15 x 5, 2 EMOM x 5, 1 EMOM x 5
—Start @ 65% & build to a heavy single by the end.
Conditioning
5 RFT
15 Goblet Squats 70/50#
10 C2B Pull-ups (RX+ = 12)
10 DB Bench Press (heavy)
20/16 Cal Row
WOD Notes: This WOD is somewhat of “Murph” Prep, but way less reps & heavier weight. Goal is sub 20 minutes. Go as fast or as slow as you want today.
Assistance
a) Barbell Bent-over Rows (supinated) – 5×10
b) L-SIt/Tuck – 20 Sec on / 40 Sec off x 10 Sets
Announcement: We are doing the Hero WOD “Murph” Monday May 27th. There will only be 7am & 8:30am heat times. Please arrive at least 15 minutes early to warm-up on your own! In case you don’t know what “Murph” is:
For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run