A. Power Snatch x3 EMOM x7

B. SQT

3 Rounds

10 Ground to Overhead (65/95)

200 Yard Shuttle Run (50 out & back x2).

C. Banded Shoulder Distraction

A. warm-up – thrusters and lunges

B. 100 Alternating Jumping Lunges (5:00 cap), EMOM including 0:00, 5 thrusters (65/95).

C. 12.1

AMRAP 7 minutes

Burpees

Mobility: Foam Roll Glutes

Memorial Day

rest day or MURPH

40 minutes of yoga

Heldum modified from CompTrain

run 400

21 pull-up

9 burpee

run 400

18 pull-up

9 burpee

run 400

15 pull-up

9 burpee

run 400

12 pull-up

9 burpee

run 400

9 pull-up

9 burpee

Warm-up: Jog 10 minutes

25 walking lunges

15 push-ups

10 air squats

AMRAP 12 minutes

Active Recovery Day

Linchpin Test 7

4 rounds for time

4 power cleans

4 front squats

4 shoulder to over head

(75% of push press)

1 mile run

100 burpee box overs

“Encore” modified from CompTrain

42 hops over a DB

12 DB thrusters

42 hops

9 DB Clean & jerk

42 hops

6 devil press

2 rounds, then rest 2 minutes, then

42 hops

6 devil press

42 hops

9 clean & jerk

42 hops

12 DB thrusters

2 rounds for total time