Thursday, 8/11/11

  Murph heats 8:30 and 10 am. monday 9am class only! Fully Flexed Friday 15 Min to establish 1 RM Snatch rest 5 min 15 Min to establish 1 RM Clean and Jerk

7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run

EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35

  DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM   4RFT 20 Wall Balls 20/14 20 Box Jumps 24/20 400m Run

Strength Skill – Clean & Jerk 5 x 1 7 min AMRAP: 2 Power clean + jerk (50 % of 1 RM) 2 Burpees 4 Power clean + jerk (50 % of 1 RM) 4 Burpees 6 Power clean + jerk (50 % of 1 RM) 6 Burpees

Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U