*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from your Muscle Clean + Push Press.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from your Power Clean + Push Jerk.

4) 3 rounds AQAP:

400m Run

20 Shoulder-to-Overhead 115/75

Extra Work:

5) Single Arm Dumbbell Overhead Carry: 6 x 50m/side

Rest 90-120 seconds between sets. Heavy as possible.

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE