WARM-UP
1 ROUND (8:00 CAP)
1:00 CARDIO EZ PACE
10 SCAP PUSH-UPS
8 CLEAN DEADLIFTS
8 BARBELL STRICT PRESS
INTO…
1 ROUND
:45 CARDIO MOD PACE
8 ALT. BIRD DOGS
6 BARBELL UPRIGHT ROWS
6 BARBELL STRICT PRESS + :20 OH HOLD AFTER FINAL REP
INTO…
1 ROUND
:30 CARDIO HARD
6 HANG MUSCLE CLEANS
8 ALT. ELBOW PUNCHES
6 BARBELL PUSH PRESS + :20 OH HOLD AFTER FINAL REP
STRENGTH
EVERY 1:30 X 7 SETS
2 POWER CLEANS
+
1 JERK
*BUILD TO MOD - HEAVY WEIGHT
WORKOUT
FOR TIME
2:00 ON / 1:00 OFF
12/10 CAL
MAX CLEANS (185/135)(135/95) WITH TIME REMAINING…
*COMPLETE SETS OF 2:00 ON / 1:00 OFF UNTIL 50 CLEANS ARE COMPLETED.
(SCORE IS TIME)
EXTRA CREDIT MURPH PREP - DAY 1
3 SETS*
800METER RUN
-REST 2:00 B/T SETS-
*PACE SHOULD 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
STRENGTH
FOR QUALITY
50 PULL-UPS
100 PUSH-UPS
150 AIR SQUATS
*PARTITION ANYWAY TO COMPLETE ALL 250 REPS.
