Get ready for "Murph"
Run 1600
10 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1600

A,
Pause Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs in the receiving position of the snatch.

B,
Behind-the-Neck Snatch Grip Push Press 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

D,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.

Conditioning
“Speed Demon”

AMRAP 3’s, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

EMOM 5
Hang Squat Clean + Jerk@50-70%

Power snatch 2 RM

A:
Toe or leg assisted pull ups 3xMax
DB biceps curls 3xMax

B:
Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

C:
Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)

5 rounds for time of:

• 4 strict deficit handstand push-ups
• 8 kipping deficit handstand push-ups
• 16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

REST DAY

0-15
6 rounds
9 Thruster @50/35kg
15 C2B/PU

On 15-20
max meters Row

On 25
6 rounds
12 DB snatch @22,5/15kg
12 HSPU

Partner switch at every round!

Teams of Two AMRAP 24
Row Calories
Push Ups