MEMORIAL DAY MURPH: Monday, May 27 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph!!!
3 Sets (8min Cap)
3 x 3 10s rest between -Triple Broad Jumps
30sec Side Star Plank/side
6 Half Kneeling DB Arnold Press e/s
Then..,
Power Clean and Jerk
15min. Running clock…
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%
Start trying to a hit a new max if possible!
*Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)
*If you do not know your percentages, then just try and add something each set.
Then..,
10min. to finish…
4 Rounds:
20 Alt. DB Snatches 50/35
10 Burpee Box Jumps SD 24/20″
3min. Rest
10min. to finish…
5 Rounds:
12/9 Cal Bike
12/9 Cal Row/Run/Ski/Versa