Steady as She Goes
30min EMOM: 1 deadlift 1 hang power clean (low hang - just above the knee) 1 push jerk First 10 minutes/reps of each movement are completed at 135/95 Second 10 minutes/reps are completed at 155/115 Last 10 reps are completed at 175/135 3 scores = weights used in each set of 10 Ex: 95 - 115 - 135 Rx
LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5
3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a