5 Strict Pull Ups
10 HR Push Ups
15 Air Squats
Burgener Warm Up @ 45#
5-7 x 1 3-Pos. Snatch, climbing
#1-Low Hang (2-3" below knees)
#2-Hang (to knees)
#3-High Hang (from "pockets")
The emphasis is on getting under the bar
4 RFT ~
27 Box Jumps (24"/20")
20 Burpees
11 Squat Cleans (145# / 100#)
Oz ~ 22:56 (@100#)
Gatlin ~ 28:00
Simon ~ 24:50 (@130#)
Feidt ~ 25:24
Kate ~ 22:19 (@90#)
Des ~ 23-24 (sub 600m Run for burpees & Front Squats for Sqt. Clean
tb ~ 24:18
MURPH is 20 Days Away!!!
Are You Ready?!
No comments:
Post a Comment