THURSDAY

ANNOUNCEMENTS:

Holiday hours – Saturday – Memorial Day Murph 8 and 9 am. Kevin Petersen and Nelson will be in charge of the grill. Kevin will be making bacon, egg and cheese sandwiches that morning. If you want something on the grill, Nelson will be happy to grill for you. Thanks guys! There is a sign up sheet on the whiteboard if you’d like to bring something and also so we don’t duplicate anything.

Sunday – gym is closed.

Monday – Open gym with Coach Mike V. from 8 – 10. There will be a metcon and Shred workout posted or if you miss Murph on Saturday ( I know a lot of you will be away this weekend) feel free to do it !

STRENGTH:

Power clean + front squat + jerk (split or push jerk)

1 + 1 + 1 x 5

OPEN/PERFORMANCE

Amrap 18 min

5 power cleans 135/95

10 lateral jumps over bar (no burpees)

30 reverse lunges

200 meter run

FITNESS

Amrap 18 min

5 power cleans 95/65

10 lateral jumps over bar (no burpees)

30 reverse lunges

200 meter run