Thursday – 4/22

Announcements

NEW CLASS TIMES!
6:30pm on Thursdays
2:30pm Open Gym on Thursday and Fridays

Check out our Murph Prep Challenge!

Murph Prep Challenge!

The Port

Warm-up

Dynamic Warm-Up Outside!

+

3 Rounds:
100m Jog
5 Inchworm Push-Ups
10t Spiderman Lunges
5 DL + 5 Hang Clean/Snatch + 5 Strict Press

Strength

3 High Hang Cleans + 1 Jerk (EMOM X 8)

Building or Across.

3 High Hang Snatches (EMOM X 8)

Building or Across.

Burn Strength

EMOM X 8:
:20 Wall-Sit + 6 Seated Box Jumps

Workout

“AVA”

AMRAP 20:53 with a Partner:
400m Run
21 Ground to Overhead Each (95/65)(75/55)

Run will be done together, but the barbell must
be one person working at a time until both have
completed their 21 reps.

Finisher

3 Sets:
20 Empty Barbell Curls
20 Supinated Bent Over Rows

Rest 1:30 between rounds.

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