*Attention Pelicans Open gym from 5:30-7PM is cancelled this week* Murph is Monday 5/28/18. Starting heats at 8am. No other classes will take place that day!   Skill: EMOM 8 :30 sec

Metcon: 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds If unable to run, complete one of the following: 3 Rounds: 1,000 Meter Row (Rest 3 Minutes

  StrengthlSkill 1. Snatch Skills On the 1:30 for 7 Sets: Snatch Pull Hang Snatch High Pull 2 Power Snatches 2 Overhead Squats Technique loads. Not to exceed 50% of 1RM. Metcon: For

  Metcon: “Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees Score is slowest round.

  Strength: Clean & Jerk 2+1 60%  2+1 x 2 65% 2+1 x 3 70% 1+1 x 2 75% 1+1 x 3 80% Rest 2 mins bt sets Clean Pull 2 x 2

  Teams of 3: For Time (30 Minute Cap):  90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 90/60 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65) 90/60 Calorie Row, 45 Power Snatches,

  Metcon: “Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups SC: (35/25), Knee to Chest, HSPU feet elevated onto a box Fit: (20/15), Kip

Skill EMOM 10 Even: 10 sec pull-up hold with chin over bar Odd: 8 sec negative pull-up Running Conditioning For Time: 8 x 200m Sprints *Rest 2 minutes between each.

Strength: Deadlift Heavy Set of 3 12 mins   Metcon: “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)   SC: 120 singles, 14/10, 185/135   Fit: 60 singles,

Metcon: “Killer B’s” AMRAP 3: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Bike rest 3 minutes AMRAP 3: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max Calorie Bike rest