Monday 05.21.2018

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– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Back Squat Week 7
Warm up as needed before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)

Notes: The initial % are based off of the 5RM that was established on 04.02.2018.

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“Half Time”
Complete 3 rounds, each individually timed.

Run 200m
10 x Clean & Jerk (135/95)
Run 200m
Rest 2:00

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