Thursday, 5-30-19

Power Cleans: 15 Min to work into a heavy High Pull High Hang Power Clean Hang  Clean 15 Power Cleans 135/95 50′ Handstand Walk Scale / 20 Shoulder Taps 12 Power Cleans 165/115 50′ Handstand Walk 9 Power Cleans 195/135 50′ Handstand Walk 6 Power Cleans 225/155 50′ Handstand Walk 3 Power Cleans 255/175 50′…

Strength/Skill – Bench Press, Find 3 RM 30 Weighted Sit Ups 45/25 20 Walk Out/ walk In Push Ups 10 Squat Snatches (95/65) 400m Run 10 Jerks (135/85) 20 Hang Power Cleans (135/85) 30 Wallballs (20/14)

For time: 1000m Row 5 Rope Climbs 800m Run 4 Rope Climbs 60 GHD sit-ups 3 Rope Climbs 40 Wall Balls 20/14 2 Rope Climbs 20 Burpees over the bar 1 Rope Climb

Murph is this Saturday…I need a head count for the BBQ. 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 3 RFT: 30 Med Ball Cleans (20/14) 50 D/U’s 10…

NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees   10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance

Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80