E3MOM x12 min(4 sets)
9 Back Squats
@50-60% 1RM
For Time:
6 Bar MU + 9 C2B + 12 Pull-Ups
21 Thrusters 115/85
6 Bar MU + 9 C2B + 12 Pull-Ups
15 Thrusters
6 Bar MU + 9 C2B + 12 Pull-Ups
9 Thrusters
(If you cannot do chest to bar or BMu, complete 30 Pull Ups each set. If no pull ups, 40 ring rows.)
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Sign up for BBQ at the front desk. Money for Tribal Games is due. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
15 Min Ladder 3 Sq. Snatch 155/105 3 C2B 3 Sq. Snatch 6 C2B 3 Sq. Snatch 9 C2B 6 Sq. Snatch 12 C2B 6 Sq. Snatch 15 C2B 6 Sq. Snatch 18 C2B 9 Sq. Snatch…… 20 min to work on skill HSPU, t2b, D/U…
Congratulations to Matt and Mike. They qualified for the 2017 Granite Games! Strength: Power Snatch – Not TnG 4×2 @40% (technique warm up) 1×3 @ 50% 2×3 @60% 1×3 @70% 7min AMRAP: 15 Wall Ball 20/14 10 Sq. Clean 75/55 *rest 3 min* 7 Min AMRAP: 10 Alt. DB Snatch 45/30 10 Burpee Box Jump…
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*