MLK Class Schedule- 6am, 7am, 8am, 11am, 12pm, 4pm &5pm
Open Gym 5:45am-6pm
Warm Up
Fish Game
Then
2 Rounds
5 Snatch Grip Push Press
5 Snatch Grip Stiff-Legged Deadlifts
Then
2 Rounds
5 Jump Shrugs
5 Jump Shrug High Pulls
5 Muscle Snatch
5 Snatch Lands*
2” the first round, 4’ the second round
Accessory
Shoulder Retraction
SuperSet
1. 3×10 Face Pulls or Pronated
Ring Rows
2. 3×10 Bandy Pull-Aparts
WOD
“Isabel”
30 Snatches for Time 135|95
Level 2- 115|75
Level 1- 95|55
Conditioning
E4MOM16
500M Row
-Report all Splits
Extra Work
5 Sets
5 Bench Press
5 Bent Over Barbell Rows