2 big reminders! 1) The CFSB 6th year anniversary party is this Saturday at 5pm at Outpost Sports on Grape Rd. It is potluck style so bring something to share and get ready for some volleyball!  2) The gym is doing "Murph" on Monday in honor of Memorial Day. All other classes, including our oly class, are canceled that day. Feel free to come join in on the Murph fun!  A.  Hang snatch from knee (off of blocks) - 3x2@70%, 3x2@75%, 2x2@80% of 1RM B.  Snatch balance + 3 OHS - we will take 15min to work up to a challenging set of this, then we will hit 3 more sets at that weight C.  3 rounds: 3:00 to perform 2 sets of a mountain complex (1 set=3 push-ups + 10 mountain climbers + 5 burpees) and then a 250m row. Rest for however much time is remaining. 

A.  Clean DL + 3-sec deload to ground + clean -  warm-up, then 1 sets of the complex every 1:45 x 7 rounds. Increase weight as long as form allows! B.  Back squat - 30 reps - rest as needed, divide as needed. Make them fast out of the bottom. Like, really fast. 

• 6@70% of 1RM
• 6@75%
• 6@80%
• 6@85%
• 6@90%

C.  50 evil wheels - for time

We're changing the lifts/days up a bit. Trying to keep things interesting! A.  Push press - 2RM - focus on keeping that dip tight, fast, and exploding the bar off of your shoulders B.  Front squat - every 2:00 x 7 rounds - 2 fast-out-of-the-bottom reps at 70% of 1 RM, 10 plank hold step outs C.  10min AMRAP - 5 KB windmills each arm AHAP (10 total), 30 Russian twists (R+L=1)

Max out day!!! 30min to find max snatch 30min to find max clean and jerk