Monday

Warm-up
Warm-up
1 ROUND (8:00 CAP)
1:00 Bike EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press

Into…

1 ROUND
:45 Bike Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep

Into…

1 ROUND
:30 Bike Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep

Strength
Metcon
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)

Workout
Metcon
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks (185/135)|(135/95) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)

KG BB: (85/60)|(60/42.5)

Optional Extra Credit
Metcon
EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS*
800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats

*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)