Have a happy, safe and healthy Memorial Day weekend.
Take time to remember all those that have sacrificed for our freedoms.

MetCon:

8 AM Open Training class will be doing “Murph”

7 & 9 AM:

“Helton”
3 rounds for time of:
Run 800 m.
30 DB Squat Cleans (50/35#)
30 Burpees

Strength & Power:

Hang Squat Clean
DB Bench Press
Deadlift

Coach Ashley on the Bench Press while Sherianne spots.

MetCon:

Clean technique work
+
30 Front Squats (3/4 BW from floor)
Run 1600 m.

Strength & Power:

Hang Squat Clean
DB Bench Press
Deadlift

Strength & MetCon:

Hang Squat Clean: 3-3-3-3-3
+
GHD Sit ups: 3 X 10
+
15-12-9 reps of:
Dbl Unders
Overhead Squat (45/35#) *Do Not Drop Empty Bars!
Burpees

Life is so much better with high elbows.

MetCon:

Pull up Progression
+
10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps (20/16″)
KB Swings (50/30#)
Push ups (hand release)

Strength & Power:

Snatch
Press
Overhead Squat

Dialing in DB Snatch technique.

MetCon:

Pull up Progression
+
“Karen”
150 Wall Ball Shots for time (20/16#)

Strength & Power:

Snatch
Press
Overhead Squat

Strength & MetCon:

Body Rows: 3 X 10
+
Push Press: 4 X 5
+
7:00 AMRAP
10 Push ups (hand release)
15 Squats
20 AbMat Sit ups