8:30am

strength:

deloading drop snatch; 3 reps at 60% of 1rm for 4:00

deloading hand squat snatch; 3 reps at 60% of 1rm for 4:00

Choose 1-

WOD 1: recommended only for those not doing Murph Monday morning

8 Weighted box step ups (65/45; back rack)

8 back rack press

6 rounds

WOD 2: to be performed if you plan to do Murph Monday morning

1:00 8 Turkish get ups

1:00 butt on the wall shoulder stretch with plate

1:00 6 Turkish get ups

1:00 lunge stretch, right leg

1:00 lunge stretch, left leg

1:00 4 TGUs

1:00 snail stretch

1:00 2 TGUs

1:00 toe touch (:30 toes pointed, :30 toes back)

1:00 pinky touch shoulder stretch

1:00 butterfly stretch

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