Power Clean + Hang Clean (knee) + Power Jerk + Clean + Jerk Dip + Jerk
60% x 1 set
70% x 4 sets
A. 5 sets:
8 Half Kneeling Single Arm Arnold Press (Each)
8 Single Arm Bent Over Row, each
Rest 20-30 seconds between sets. Hold the top of each rep for 2 seconds and slowly lower back to the start.
B. Strict Press
3 x 6 reps @3002 , use 60% 1RM
“2 Cindys On A Boat” (Teams of 2)
8 rounds of Cindy
6 rounds of Cindy
4 rounds of Cindy
2 rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
Only one partner working at a time
Partners will split the rowing distance in halft. Partners will complete full rounds of Cindy before switching.
Must complete one exersice before moving on.
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am