Tuesday

Murph is this Friday (and Saturday if you miss Friday). This is a tough but fun workout that we will do in honor of the fallen. Also it is a chance to raise a little money for the Midwest Veterans Homeless shelter in Wheaton. Donations are accepted but not expected.

Weightlifting

15 minute EMOM of the Clean

First 5 minutes 3 reps a minute at 70%

Second 5 minutes 2 reps a minute at 80%

Final 5 minutes 1 rep a minute at 90%

Then you will have an additonal 10 minutes to attempt a 1 rep max at the clean.

Conditioning:  (optional)

3-5 rounds not for time of

3-5 reps of inverted hangs on the rings

5-10 reps of strict pull ups.

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