Keep competition bumper sets together (2×10, 2×15, 2×20, 2×25) in the weightlifting area!

PROGRAMMING

Memorial Day Monday 5/27

MURPH
for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest or body armor, wear it!

Tuesday 5/28

EMOM for 10 minutes:

  • power snatch + hang snatch + snatch (nov)
  • power snatch + OHS + snatch (int)
  • power snatch + snatch balance + snatch (adv)

then 70 hang power cleans for time. Everytime you drop the bar perform 10 squat thrusts.

Wednesday 5/29

in 30 minutes complete
a. 5k row
b. as many kettlebell swings as possible

Thursday 5/30

50 burpee pullups for time, 5:00 rest then

50 burpee box jump overs (24/20″) for time, 5:00 rest then

50 bar-facing burpees for time

Friday 5/31

From 0:00 to 10:00
“KAREN”
150 wall ball (20/14lbs to 10/9′) for time

From 12:00 to 21:00
“ANNIE”
50-40-30-20-10 reps of
double unders
situps

Saturday 6/1

in teams of 3 for time:

12 rounds of DT
12 deadlifts
9 hang power cleans
6 push jerks

24 rounds of CINDY
5 pull-ups
10 pushups
15 squats

Partner 1 works DT, Party 2 works CINDY, Partner 3 rests. Rotate and share reps as needed. Rx is 52/38kg.

Sunday 6/2

5 rounds for time:
400m run
12 hang squat cleans, 61/43kg

ARTICLES

+ Say Au Revoir to That Hunk of Metal in France That Has Defined the Kilogram – NPR
+ Top 10 Reason the US Should Use the Metric System (Or SI) – More Than a Mile Behind
+ What is a Pood? – Kettlebell Kings

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