1) 2 position clean + jerk
Hang clean+clean+jerk
Every 2 minutes
Work to a heavy set, keep it clean with no misses

2) At 50% of your 1RM push press, perform: 1 push press followed by 1 bent over barbell row, pause for 3 seconds with the bar at your chest--10 good reps

3) 3 rounds
3 minutes max reps double unders
2 minutes max reps Russian kettlebell swings 53/35
1 minute max reps ghd sit ups
Rest 2 minutes between rounds

5 rounds
5 snatch 95/65
10 back squat 95/65
15 wall balls 20/15

4 minute AMRAP
5 burpees
10 pull-ups
SPRINT 100 meters

Then

Find your 3 rep max back squat

Then

8 minute AMRAP
Row 500 meters
25 CTB pull-ups
Max reps clean and jerk with remaining time 155/105

"Nancy"
Run 400 m
15 Overhead squats 95/65
5 rounds

We will not be open tomorrow night due to graduation. We will be open at both morning times.

WOD
15 min AMRAP
30 wallballs 20/15
20 jumping lunges
10 power snatches 95/65

Row 50 calories
50 thrusters  95/65
50 box jump overs 24/20
Run 800 m

1 round

Find your 5 rep max deadlift (no bouncing)

Then

3 rounds for time
100 double unders
20 kb swings 70/53
20 burpees to a 6" target

5 rounds--3 minutes each round (rest remaining time)
Run 200 m
15 thrusters 115/85

Work to a heavy 3 position snatch
5 sets
1 @ high hang
1 @ knees
1 @ floor

Then:

3 rounds

5 hang snatch @ 60% of your 1 rep max
SPRINT 200 meters
Rest 1 minute between rounds

3:00 intermission

3 rounds

10 dead lifts at 60% of your 1 rep max
SPRINT row 250 meters
Rest 1 minute between rounds

Cool down

3:00 accumulated plank hold

5X2 squat clean--work up to a heavy set of two

3X3 front squat--lower slowly, pause for one full second at bottom

Then...
4 rounds
26 wall balls
13 pull ups

5 X 2
Deadlift @ 80%
Power Snatch @ 80%

Then...
20 box jumps
20 kettlebell sit-ups
20 push-ups
20 kettlebell swings
20 double unders
20 wall balls
20 each side Russian twist with kettlebell
20 knees to elbow

2 rounds

This week there will be no 8-10 a.m. class.

A. 4 sets of 5 front squats
B. 10 jumping lunges

Then....
10 kettlebell snatches right arm
10 overhead weighted walking lunges right arm
10 kettlebell snatches left arm
10 overhead weighted walking lunges left arm
6 min AMRAP

5-4-3-2-1
Back squats

Then....
50 air squats
25 kettlebell swings 53/35
50 double unders

4 rounds for time

**see May 13, 2014

15 deadlifts 185/135
10 hanging hip touches
400 m farmer carry 50/30
3 rounds for time
(Kevin lite)

Calorie row 30 seconds
15 burpee wall balls 20/15
Box jumps 24/20 30 seconds
15 burpee pull ups
Double unders 30 seconds
15 burpees to a 6 in target
Ghd sit ups 30 seconds

2 rounds for number of reps

Summer hours will start on May 31st, following the traditional "Memorial Day Murph" on Monday the 30th.
New hours will be 6-8 a.m. and 6-8 p.m.
Thanks and happy woding

Warm up to 70% of your clean and jerk
Then perform 1 clean + 1 squat + 1 jerk
Every minute on the minute for 10 minutes

Then
9-7-5
Squat clean 135/95
Ring dips
For time

Snatch work
5@50%
3@60%
3@70%
1@80%
1@90%

Then
7 snatches 120/85
7 chest to bar pull ups
7 bar facing burpees

5 rounds

800 m run
50 burpees
50 kettlebell swings 53/35
50 sit ups
800 m run

15 min AMRAP

5 deadlifts 185/155
13 push ups
9 box jumps 24/20

**compare to Nov. 18, 2015

Thursday's evening class will be only 5-6.

100 calorie row
75 push press 95/65
50 ghd sit ups
25 two arm dumbbell thrusters 53/35

All for time:)

21-15-9
Hang squat clean 95/65
Burpees over the bar

Recover then
800 run
Time test

40 burpee buy in
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20
Chest to bar pull ups
Overhead squats 95/65

All for time

Then

Airdyne
30 seconds moderate
30 seconds sprint
X5