Friday April 29

Clean and Jerk: (Power or Squat allowed)

Every 2:00 x 6

Set 1: 2 @ 79% 1RM

Set 2: 2 @ 84%

Set 3: 2 @ 84%

Set 4, 5: 1 @ 89%

Set 6: 2 @ 79%% 1RM

MURPH PREP METCON (25:00)

2 Rounds

Run 600 M

4 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Run 200 M

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

REST 2:00

OPTIONAL WORK:

Strict Press 3×5 (build)

Double DB Bent Over Row 3×5-8

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD