Regular classes tomorrow.
Regular classes Saturday morning and 8 and 9
One heat of Murph at 10PM (yes night) on Saturday night
Closed Sunday and Monday

Body Heat + Mobility
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Specific Barbell Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 overhead Squats

Add Light loads
Snatch Pull
Low Hang Power Snatch
Hang squat snatch
Build to 60%

strenght
Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
Level 2:
As prescribed
Level 1:
Hang Snatch High Pull + 2 Hang Power Snatch
Masters 55+:
Snatch Pull + Low Hang Power Snatch + Hang Power Snatch

WOrkout- OHS can always be substituted for front squats
“Excellent!”
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 115/75lb, 52/34kg

Level 2:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 1:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Jumping Pull-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg

Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond

Stimulus: Powerful Couplet / Complementary Movements
RPE: 9/10

Primary Objective: Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective: Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Workout Strategy:
The loading should allow for unbroken sets on the Overhead Squats today, with the added strategy for those proficient enough in the Snatch, to Squat Snatch the first rep of each set. For athletes that have pull-ups, but lack the volume capacity, consider breaking pull-ups into sets of 3 from round 1 on. For our more intermediate athletes, look to go 3 reps on round one, then all 6 reps, then 5-4, then 6-6, then 5-5-5 in the round of 15. This breaking strategy will keep the movement pattern strong while also reducing the heart rate enough to get right back to the barbell for another unbroken set.

Movement Modifications:

Pull-Ups: Let’s first look to modify to a strict banded pull-ups, then next move to a jumping pull-up mimicking the kipping pull-up and having the bar above the head at about 6 inches which will create a 90 degree angle at the elbow when standing directly underneath the bar. Finally lets move to ring rows as the adjustment for our newest athletes in order to keep the workout flowing and the intensity high.

Overhead Squat: The first modification would be to reduce the loads. Then next look to go to an Overhead Lunge for those that just lack a touch of mobility. For those severely limited by the overhead position, let’s adjust to a Back Squat. We could increase loads for those that are strong, but lack mobility to match the similar stimulus.