Strength 1
Snatch
2-2-1-1-1
Strength 2
Weighted/Strict Pull up
5-5-5 OR 3xME
^Super set – 3xME Pushup
Optional Cashout/Accessory Work
2x
50 banded pull aparts (25 palms up, 25 palms down)
50 banded good mornings
-It’s highly likely you’ll be using 2 different bands – thinner for the pull aparts, thicker for the good mornings.
**Following up Wednesday’s clean work with more Olympic lifts, and today we’ll be focusing on the snatch. As with the clean, this movement starts from the ground and finishes with a squat. We’re building up to a single rep after doing a couple doubles. This movement can be difficult for many, so if going heavy isn’t in the cards today, let’s really focus on some good technique work.
If you didn’t get enough pull ups and push ups from Murph on Monday, or you missed out on the fun, here’s a chance to get in some pull/push work. And if you’re working on pull ups, and push ups, here’s some built in class time to do so. Remember, you can always come in and hang from the bar or get in some negatives before class, and then do some DB or banded rows after class for accessory work.
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