5.15.17

HAPPY BELATED BIRTHDAY DOC! WE HOPE IT WAS GREAT!

ANNOUNCEMENT: MURPH IS BEING MOVED TO MONDAY, May 29th! Class times TBD.

Individual warm-up
300m run/row
10 leg swings
10 lunges w/rotation
:30 couch stretch
10 groiners

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
5 inchworm walkouts
10 thoracic spine rotations
20 monster walks
30 band pull aparts

A.Strength
Every 2 minutes for, 7 sets, perform 1 power clean + 2 front squats + 1 jerk
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 65%-70%
Set 4 @ 70%-75%
Set 5 @ 75%-80%
Set 6 @ 80%
Set 7 @ 80%-85%
*If you are new to these movements, work light weight, form and technique and increase reps.

B.Conditioning
For Time
600m run
20 power cleans 95/65
30 wall balls 20/14
20 box jumps 24/20"
30 KB swings 55/35
20 shoulder to overhead 95/65
600m run