Tuesday May 15, 2018

Tuesday May 15, 2018

Announcements
-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.

Workout of the Day

Warm Up
1 Min Legs Only Row
10 Knuckle Drags
10 Walkouts

1 Min Upper Body Only Row
10 Samson Stretches
10 Active Spidermans/Leg

1 min Ful Body Row
10 Blocked Squats
10 Push-up to Down Dog
+
With an Empty Bar
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 SnatchDeadlifts
5 Overhead Squats

Mobility
30s PVC Pass Through
10 Squat Stretches

Skills & Drills
3 Position Snatch
Focus: Speed Through the Middle; Brush the Bar

Movement Prep
Burgener Warm Up – With a PVC, perform 5 reps of each
-Down and Finsih
-Elbows High and Outside
-Muscle Snatch
-Snatch Lands
-Snatch Balance

With an Empty Barbell Perform
3 Snatch Grip Deadlifts (Pausing at each position)

2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches

2 High Hang Squat Snatch
2 Hang Squat Snatch
2 Squat Snatch

Part I
15 Min to Build to Max of
3 Position Snatch (Hip, Knee, Floor)

*Note: your first 3 sets should be pretty light, focusing on efficient movement.

WOD Prep
90 sec Row
Increase pace every 30s

Part II
For Time
1K Row

Compare Results to March 21, 2018
Post Scores to SugarWOD


Accessory
Accumulate 100 Squat Therapy Squats (3 sec decent)

*this does not need to be done all in one session. you can spread this out throughout the day. do it at home, in the gym, at work. just focus on quality


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