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– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Clean
Following movement review, warm-up as needed before completing the following workload.

Power Clean 5-5-5-5-5

Notes: Today’s effort will be touch and go reps focusing on quality of movement and proper barbell cycling technique.

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Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.

Push/Split Jerk 5-5-3-3-1-1

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5-10:00 Metabolic Conditioning

Samy Daghir

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