2017-05-26


Published May 29, 2017


Monday
"murph"
@9:00

Tuesday
1 power snatch + 1 snatch @70% on the min x12
12min 1 rep max front squat
8min amrap
10 hang power cleans @95/65
10 front squat
10 body weight lunges

Wednesday
8 rounds of
8 push press
8 kipping chest to bar
40 cal row (recovery pace)
(core work with remaining time)

Thursday
1 power clean + 1 squat clean @70% on the min x12
4x25 back squat @95/65
12min emom @30/22
30 second rack hold
30 second rack hold at bottom of squat

Friday
20min 1 rep max bench press
50 strict press @45/35 for time
100 sit ups for time


Saturday -
0n the 5 min x 4 rounds
1-3 muscle up
100 double unders



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