1 ROUND (8:00 CAP)
1:00 Bike EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
:45 Bike Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
:30 Bike Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
EVERY 1:30 x 7 SETS
2 Power Cleans
*Build up to a Moderate-Heavy weight.
2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks (185/135)|(135/95) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
OPTIONAL MURPH PREP – DAY 1
-Rest 2:00 b/t Sets-
Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.