Every Minute On The Minute (EMOM) for 7:00 complete:

Power Cleans, 3 repetitions

Rest as needed then,

For time:

50 Squats

5 Rounds of:
Snatch, 10 Repetitions Right Arm
Snatch, 10 Repetitions Left Arm
10 Toes to Bar

50 Air Squats

Note: Special thanks to our friends at Oregon City Police Department for this potent workout. Snatch today will be completed with either a Dumbbell or Kettlebell. Weight is from 15lb. up to 53lb. Power Clean weight should be a 5 Repetition Max load.

Memorial Day Murph – 2014


Join us today at 11:00 AM to 12:00 PM for a RIPPED Class and from 1:30 to 2:30 PM for our Gymnastics Class.


Facebook Comments