1 ROUND
6 Bootstrappers
8 Squat with a T Spine Twist
:30 Active Hang
200m Run
Into…
2 ROUNDS
6 Med Ball Front Squats
8 PVC Pass Throughs
10 Scap Pull-Ups (Kip Swings on Round 2)
Into…
1 ROUND
6 Wall Balls
8 PVC OHS
10 Ring Rows
200m Run
1 Hang Snatch
+
1 Snatch
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
4 SETS
25 Wall Balls (20/14)
15 Pull-Ups
5 Squat Snatch (135/95)
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
KG BB: (60/42.5)
4 SETS
20 Wall Balls (14/10)
15 Ring Rows
10 Power Snatch (95/65)
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
KG BB: (42.5/30)
AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**
*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.
(Score is Rounds + Reps)
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is mean to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than eariler this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
(No Measure)