Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 1-1-1-1 (95% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)
Post times to comments.
Front Squat: 140×1
Tier: 11:56 (green banded pistols and 65/75/95# for power cleans)
Front Squat: 195#
“Tier”: 10:14 Rx’d