8:00a Team Training
Gymnastics Skill
For total reps:
Every 1:00 for 10:00
Odd min: Hang Split Power Clean (BK) 185/125
Even min: Ring Muscle-ups
(choose reps prior to start. unbroken)
Sprint Drill & Plyometrics
“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
(bring a weight vest if you have it)
PNF Stretch
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Weightlifting
Snatch
80% 2×2
85% 2×1
90% 1×1
Clean + FS + Jerk
Work up to Heavy (1+2+1)
-then-
3x (1+2+1) @ 90% of above
Back Squat
85% 1×5
75% 3×8
GHD Situps
4×15 -unweighted
