Core Set

3 Rounds – Not for Time
10 GHD Sit-ups
30 Second Superman Hold
30 Second Plank

Chipping Away on Monday

For Time
500 Meter Row
25 Russian Kettlebell Swings (70/50)
50 Overhead Squats (45/35)
25 Russian Kettlebell Swings (70/50)
500 Meter Row

C&J Tonight & Wednesday

At the 5:00pm barbell class tonight and this coming Wednesday, we will be testing our Clean & Jerk!

Chipper – Run, Push, Lunge

For Time:
800 Meter Run
30 Push Press (75/55)
50 Walking Lunge Steps
30 Push Press
800 Meter Run

Pendlay Row 5×5

Pendlay Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Pendlay Row Video: https://www.youtube.com/watch?v=h4nkoayPFWw&t=2s

Murph Work

9 Minute EMOM of
16 Pull-ups
20 Push-ups
22 Air Squats
*174 Reps Possible

Oly Deload Week

We will be testing our Olympic lifts again next week, so Oly lifts and squats will be lighter this week.

Murph – 1 Week Out

We’re 1 week away from Memorial Day Murph
Please RSVP via Facebook:
https://www.facebook.com/events/2194808433932245/

10 Minute Tuesday

10 Minute AMRAP of:
15 Dumbbell Hang Clean & Jerk (30/20)
50′ Front Rack Dumbbell Lunge
50 Double Unders

Rx+ (50/35)

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