May 23, 2014 admin


1. AMRAP 30mins:

0.5 Miles on Airdyne
150′ Farmers Carry (75′ Down & Back)
400m Run
40 Russian Twists

Notes:  Treat today with the same mentality as you plan to for Murph…keep, on, moving!  Nice and steady, just chip away and try to keep a pace.

Competitor’s Program

1. EMOMx7: 1 Power Snatch + 1 Hang Squat Snatch

Notes:  Shoot for around 75% of your 1RM.

2a. 4×10 Front Rack Lunges, rest :30
2b. 4x:60 Butterfly Pull Up Tech Work, rest :60

Notes:  Refer to the below video for Butterfly Pull Up.

3. For Time:

800m Run
50 KB Swings 24kg
800m Run



-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 TODAY, May 23rd.  THANK YOU!

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

“He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery.” – Harold Wilson

Progress and Develop The Power Clean and Snatch

Leave a Reply

Your email address will not be published. Required fields are marked *