MURPH

Competition Class

Strength

MURPH

then...

OLYMPIC WEIGHTLIFTING

A) Jerk Balance: 3 sets of 3 as warmup

B) Jerk: 75/3x2, 80/3x2, 85/2x3sets

C) 10 sec Front Rack hold w/ hook grip: 100 (of FS) x 3

GYMNASTICS

4 Rounds
3 Strict C2B Pull-ups
3 kipping C2B Pull-ups
3 Bar Muscle Ups
*stay on bar
rest 2min between rounds

3 Rounds for time
60ft HS Walk
10 T2B

UPPER STRENGTH

E2M14M
2 Strict Press @ 55% 1RM + bands (add 2.5-5# if successful last week)
**focus on speed & explosion

4 Sets
4 False Grip chest to ring pull-ups
Rest 90s