WOD
 | Sat, May 23 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
Barbell Strength 20260523(Check In) Warm up: 200m walk 2 Rounds of: 1 Min easy bike/row/jump 7 Bodyweight good morning 7 Air squat 7 Pass-throughs with PVC or a band –Then– For 30s each Bottom of the squat Seated hamstring stretch Child’s pose Chip up dead hang –Then– 3 Quick feet 3 Snatch deadlift 3 Snatch grip upright row 3 Tall power snatch 3 Hang power snatch 3 Power snatch Low hang snatch: -4 sets x 3 reps @ 75% Build to your first working set of snatch using 4-6 warmup sets of 1-3 reps starting at 35-40% 1rm. Snatch grip bent over row: -2 sets x 10 reps @ heaviest weight Overhead squats: -5 sets x 5 reps @ Banded KBs Accessories: 3 rounds of -10 hip extensions -10 KB swings (70/53) -10 banded lat pull-downs -8 box jumps (24/20) Stretching: :30 scorpion :30 banded lat stretch :30 child pose
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