WOD
 | Sat, Apr 5 2025 |  |
 | Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
| Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BIt’s week 5 in our clean and jerk cycle! We’ll have a little higher percentages today as we’re working toward your new 1RM. 💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Barbell Strength 20250405(Check In) 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 kang squats -10 alternating cossack squats -10 PVC pass-throughs -10 PVC around the worlds -15 front rack pulses Accessories: 2 rounds of -10 hyperextension -10 sit ups -10 box jumps (24/20) Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats -5 overhead presses Clean (week 5/8): -3 reps x 4 sets at 70-80% -2 reps x 3 sets at 80-90% -1 rep x 2 sets at 90%+ Jerk (week 1/4): -5 reps x 4 sets at 50-60% -4 reps x 3 sets at 60-70% Accessory: -max weight uneven suitcase carry across the gym ---weight should be roughly 20% more on one side--- Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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