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. 7 x 1 Snatch Pull + 1 Power Snatch + 1 3s pause Snatch Balance
*reset after snatch pull

C. 5 x 1 @ 80% of best B.

E.  E2M8M
1 Snatch Pull + 3 Low Hang Snatch Pulls @ 100-105% 1RM

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