Electric Slide

5 sets of: Snatch x 3 (reset after each lift) Rest 2-3 min 21-15-9 Power clean (135/95) HSPU Video c/o Hook Grip —> more details 


  A. Spend 5-10 minutes building to 65% Front squat 1RM Every 2 minutes for 16 minutes: Front squat x 3 @ 65% + B. For time: 9-15-21 Alt DB snatch (70/50) T2B   Speaking of Swordfish…Coach KV caught a swordfish while offshore fishing last week!

Crash and Burn

Warm up: COACH’S CHOICE For time: 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Bar hop burpees Spend time stretching, foam rolling and working on mobility We will be holding The Murph Challenge at ACF on Monday, May 29th. Sign up at to benefit the Lt. Michael P. Murphy Scholarship Fund. 

Open Season

Take 20 min and work to today’s heaviest snatch. Then For time: 5 S2OH (175/125) 10 power cleans (175/125) 15 bar hop burpees 500m run 15 bar hop burpees 10 power cleans 5 S2OH