May 21, 2014 admin


1. 15mins:  3-Position Snatch

Notes:  Each set includes a rep from the hi-hang, above knee and the floor.  Focus on getting better from each position.

2. 6x Through, rest 2mins

:15 Wall Balls
:10 Rest/Transition
:15 Burpees
:10 Rest/Transition
:15 Row

Notes:  Go at 100% for each movement, each set.

Competitor’s Program

1. Clean & Jerk: 5 Attempts @ 85%, 2 Attempts @ 90%

2a. 3×5 Strict Wtd Pull Ups, rest :30
2b. 3×10-15 HSPU, rest :60

3. Open Workout 14.4

AMRAP 14mins:
60 Calorie Row
50 T2B
40 Wall Balls
30 Cleans 135
20 Muscle Ups



-The $40 Murph fee is due by Saturday, please get it in ASAP!

-If you are planning to attend the Billy Kochis Memorial Golf Outing as either a golfer or dinner guest, please get your registration form and money in by this Friday, May 23rd.  THANK YOU!

-We will be closed this Sunday and Monday for Memorial Day!

“If opportunity doesn’t knock, build a door.” – Milton Berle

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