WARM-UP

2 ROUNDS
15 Toe Touch Jumping Jacks
10 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
8 BB Strict Press

Into…

2 ROUNDS
15 Toe Touch Jumping Jacks
10 WB Thrusters → 10 Wall Balls
5 Hang Power Cleans
8 BB Push Press

STRENGTH (ALL) — 5×2 @ RPE 6-7 Clean & Jerk*

Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
15 Wall Balls (20/14)
5 Power Cleans (205/145)

(Score is Time)

KG BB: (93/65)
KG WB: (9/6)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
15 Wall Balls (14/10)
5 Power Cleans (145/105)

(Score is Time)

KG BB: (65/45)
KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MURPH PREP
800m Run

-Rest 2:00-

EMOM x 10 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*If unable to complete 1 Round in a minute, complete every 1:30 instead.

-Rest 2:00-

800m Run

(No Measure)

2. MUSCLE-UP SKILLS
4-5 SETS
5 Feet Assisted Low Ring Transition*
5 Prone Hip Openers**
2-3 Hips to Rings

*Stand directly under rings holding them in a false grip. Push your knees forward and lean back until you are on your toes, with your chest towards the ceiling. Pull the rings low on your chest & together, then sit through the rings fast, and lastly jump or press out of the ring dip. Trace the path back to the start position and repeat.
**Lay on your back palms down and on the floor. Close knees/hips towards chest, then kick out and away from you (imagine jumping over a small brick wall), landing in the top of a glute bridge-up. This is to develop aggressive hip opening.