WOD
 | Sat, May 2 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 | Happy Birthday: Patrick |
Barbell Strength 20260502(Time) General Warm-Up -200m walk -5:00 easy machine -Dynamic hips & shoulders ⸻ Foam roll – 10–15 passes each • Upper back • Lats • Traps (barbell optional) • Quads • Glutes Movement Prep • 2 rounds: • 5 muscle snatch • 5 OHS • 3 snatch balance ⸻ Snatch – MAX ATTEMPT • Build gradually • Suggested jumps: • 60 x 2 • 70 x 1 • 75 x 1 • 80 x 1 • 85 x 1 • 90 x 1 • 95% → MAX Take full rest between attempts. ⸻ Optional Back-Off Snatch 2 x 2 @ 85% (only if feeling good) ⸻ Accessories: 3 rounds -12 Gakk squats -12 hip extensions -24 walking lunge —Then— Accumulate 3 minute overhead hold @ 85% + 1RM jerk. Stretching: -banded shoulder stretch -scorpion -couch
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