12 min EMOM: 1 Squat Clean & Jerk

Age Group Semis Event 4:
For Time:
30 Cleans (75/115)
30 T2B
30 Thrusters (75/115)

14-15, 60-64 & 65+ 55/75

*10 min TC

15 min to Superset:
4 Double DB S2OH with 5 second Negative
then:
4 Double DB Bicep Curl 5 second Negative
2 min rest

4x Superset:
Max Rep Push Ups or Ring Dips
Max Rep SPU
1:30 Rest

6 min for Quality:
16 Plank Push Ups
4 ST2B

4 min Max Rep Lateral Burpee over DB

Deadlift 5-5-5-5+

12 min for Quality:
14 Alt Leg Double DB SLDL
4-7 GHD Hip Extension

On 8 min clock:
Row TABATA for Cals
1 min rest
Then 3 min to Accumulate 1 min L Hold

18 min to build or work on form in Complex: Snatch:
1 Power Snatch
1 Hang Squat Snatch
1 OHS

Open wod 16.3:
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Front Squat 5-5-5-5+

4x: Superset -
12 Double DB/KB Front Rack Walking Lunge Steps AHAP

RIght into
12 Double DB/KB Box Step Ups Alt Legs AHAP
1 min rest

For Time:
20-16-12
Split Squat Jumps
Box Jump Overs
Air Squats

Snatch Work

For Time
21-15-9
Power Snatch (65/95)
OHS (65/95)
T2B

On 30 min Clock:
5-4-3-2-1 Back Squat
5-4-3-2-1 DL

7 min EMOM:
:30 Plank
IRT: Max Rep Ab Mat Sit Ups

15 min AMRAP:
12 WW
44 Single DB Snatch
24 Box Jump (20/24)

Post: 5-5-5-5-5 Strict Press

15 min work up in complex Load:
3 Power Clean
5 DL

On 12 min clock: You Go I Go
In Teams of 2:
0-8 min Max Cal Row
8-12 Max Rep Power Clean (95/135)

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

---

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CF Semifinals Workout:

5 RFT:
100 DU
20 T2B
10 FS (Rx: 95/135, Comp: 135/185, Semifinals Load 155/225)

30 min EMOM:
Min 1: # of SHSPU
Min 2: # SPU
Min 3: # SRD
Min 4: # RC
Min 5: 5 High Box Jumps
1 min of Rest

14 min AMRAP:
5 Double DB Lungester (35/50)
10 Double DB Snatch (35/50)
15 Box Jump Over (20/24)

On 36 min clock:
Hang Power Clean 3-3-3-3
Power Clean Tng 3-3-3-3
Clean Pulls Re-grip 3-3-3-3

5 min Max Rep BFOB

On 35 min Clock:
1000m Run
50 Pull Ups
100 Push Ups
150 Air Squats

**If planning on doing half Murph on Memorial Day, you can go straight to the run after this. If planning on full Murph continue on with:

20 Pull Ups
40 Push Ups
60 Air Squats
IRT: Max distance Run