Murph(ish)

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 8min to work to a heavy triple Snatch (slightly heavier than last week across)
C. 8min  to work to a heavy double Snatch (slightly heavier than last week across)
D. 8min to work to a heavy single Snatch (slightly heavier than last week across)

E. On a 15min clock:
2 - 3  sets of 3 Back Squats (build to heavy triple w/ each set heavier than last week across)
3 - 4 Heavy Double Back Squats (slightly heavier than last week across)
2 - 3 Heavy Singles (slightly heavier than last week across)

OPTIONAL
(insert before Back Squats)
E. 8min to work to heavy triple Clean & jerk
F. 8min  to work to a heavy double Clean & jerk
G. 8min to work to a heavy single Clean & jerk

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
4 Inchworm w/ 5s pause with arms as outreached as possible
15 weighted straight leg sit-ups
20s Superman Hold w/ 25# plate on upper back

MetCon

Class

FULLY EQUIPPED

MURPH (ish)
Run 1 mile
100 Bent Over Rows 135/95
200 Push Ups
300 Air Squats
Run 1 mile
*can partition BOR/PU/Sq as needed. Rx+ = weight vest & unpartitioned

or 1/2 Murph  (ish)
Run 800m
50 Bent Over Rows 135/95
100 Push Ups
150 Air Squats
Run 800m

KINDA EQUIPPED

MURPH (ish)
Run 1 mile
100 DBL DB Bent Over Rows
200 Push Ups
300 Air Squats
Run 1 mile
*can partition BOR/PU/Sq as needed. Rx+ = weight vest & unpartitioned

or 1/2 Murph  (ish)
Run 800m
50 DBL DB Bent Over Rows
100 Push Ups
150 Air Squats
Run 800m