Tuesday 05.30.23

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

*** Great job on Murph! Let’s have a great week. ***

Warm Up (Min 0-12)

2 Rounds:
50′ High Knees (50′ = down & back)
50′ Butt Kicks
50′ Lunge Steps
25′ Inch Worms
10 Hang Muscle Clean
10 Strict Barbell Press

Get Fit (Min 20-35)

For Time:
500m Row or Ski
21 Hang Power Cleans 135/95
21 HSPU
500m Row or Ski
15 Hang Power Cleans
15 HSPU
500m Row or Ski
9 Hang Power Cleans
9 HSPU
500m Row or Ski
*15 Min Cap

ATHLETES NOTE:
Cycling from the Hang position always encourages you to hang on for decent chunks of reps, but only push to the point where it won’t greatly impact your HSPU abilities. HSPU can be kipping or strict today, depending on which you would rather work on. If machines are in low supply, a 400m Run works really well today too!

(Wellness WOD)

AMRAP 15:
500m Row or 400m Run
21 KB Swings
:30 HS or Tall Plank Hold

Get Powerful (Min 43-53)

Power Clean
Every :30 for 5:00
1 Rep
-then –
EMOM 5
1 Rep
Build across sets

ATHLETES NOTE:
The reps on the :30 should only be at a moderate weight, and should be technique and speed focused. During the EMOM you can make more substantial weight jumps to a challenging single for the day.