Tuesday, 5-15-18
Sign up for Murph!!
Warm Up:
3rds at easy pace
5 Single Arm Ring Row (each arm)
5 Single Arm DB Strict Press (each arm)
10 Medball Cleans 20/14
12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM
Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%
Min 8-9: P.Clean & Jerk 72.5-80%
Min 10-12: P.Clean & Jerk 80%+
( NOT TnG on the doubles, set up every time to have each rep look the same)
Upside down DT
5RFT:
6 S2OH 155/105
9 Hang Power Clean
12 Deadlifts
*16min Cap*
