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Day 6 Week 1 of 5 Murph Cycle

Warm-up

3 Rounds:

5 RDLs

4 Hang Power Cleans

3 Front Squats

100m Jog

MetCon:

Partner Workout

Every 2 minutes for 12 minutes (6 sets, 3 each person)

Work to heavy complex:

Power Clean + Front Squat + Power Clean

—3 minutes rest—

For Time:

60 Squat Cleans at 70% from heaviest above for each partner

*one person has to run 100m every time you switch partners

*Pace Goal: Lift heavy, then get fit :)

Beginner: work to heavy front squat 5 rep, AMRAP 10: 20 KB Upright Rows, 100m Run, split reps as needed

Intermediate: run can be split

Advanced: as is

Sport: any squat clean reps completed have to be unbroken

Earlier Event: April 26
Day 5 Week 1 of 5 Murph Cycle
Later Event: April 29
Day 1 Week 2 of 5 Murph Cycle