Memorial Day Weekend Hours
Saturday: 9:00AM Class
Sunday: Closed
Monday: 9:00AM “MURPH”

Warm-Up

Rol Lats / T-spine
Banded Shoulder Distraction
Roll Quads Abductors
Couch Stretch

3 Rounds
1:00 Light Row
8 / Side Spiderman
:20 Second / Side Samson Stretch
:20 Second Superman Hold
:20 Hallow Hold

Strength:
Power Snatch Skill Work
Build Up to a Moderate 5 reps Touch and Go

Conditioning:

75/60 Calorie Row
50 Power Snatches
25 Bar Facing Burpees

15 minute cap

Rx:
75/55

Level 2:
A weight that you could do 20 unbroken reps with fresh.

Level 3:
A weight that you could do 20 unbroken reps with fresh.