12 min establish 1rm Snatch

then-

12 min AMRAP
7 hang power cleans 155/105
14 burpees
21 lateral box jumps touch box

Tempo HBBS
7x2 @ 75%
quick decent 5 sec
hold in bottom
bounce and quick up
then-

"Diane"
21-15-9
Deadlift 225/155
HSPU

This weeks schedule changes:
Friday-6,7,8,9am classes only. We are closed Friday afternoon
Sat- 10-12pm Murph
Monday Memorial Day- Closed, Murph at CF 701 at 9am if you want to travel to Fargo to workout with them.

7x3 Snatch Balance heavy as possible
then-
21-15-9
OHS  95/65#
pull ups

"Nancy"
5 rounds
400M run
OHS 95/65 x 15 reps

7x1 3 position clean + 1 jerk low to high
jerk performed on 3rd clean
then-
30 c2b 5 min cap
rest 3 min
800M run for time

7x1 3 position snatch low to high heavy as possible
-then-
with a continuous running clock and no rest

2 min ME handstand holds (accumulate as many sec as possible)

6 min AMRAP
10 hang power cleans 115/75
10 burpees

2 min ME handstand holds (accumulate as many sec as possible)

4 min AMRAP
10 hang power cleans 115/75
10 burpees

2 min ME handstand holds (accumulate as many sec as possible

15 minutes to establish a 1rm HBBS.
-then-
3 rounds for time of:
Run 400m
20 TTB
7 Push Jerks 155/105#

TEST DAY
15 min to establish 1 RPM push press
2000 M row
ME pull ups

Wear long pants or bring socks.
for time:
100ft walking lunges
50 push ups
50 double unders
25 K2E
5 rope climbs
50 box jumps
25 OHS 65/45
25 L pull ups
50 sit ups