Part 1:
5 Sets
250/200 M Row
*Rest 2 minutes between sets – make each set close to max effort
Part 2:
18-12-6
Hang Snatch (95/65)
Lateral Burpees over Barbell
Rest 3 Minutes, then
16-10-4
Hang Clean (135/85)
Lateral Burpees over Barbell
_____________________________________________
Part 1 is prescribed for speed and intensity, but if you are overly sore from Murph, use it as an extended warm up to get some blood flowing to your legs. Part 2 is meant to be done fast and close to unbroken, if not completely unbroken. Get that short engine back after hero week!
_____________________________________________
SUGGESTED WARM UP
- PVC Pipe Pass throughs and figures 8s – 20 seconds each
- PVC Good Mornings + Snatch Press – 20 seconds each
- 3 Sets: 3 Hang Snatch Pulls + 3 Hang Snatch High Pulls + 3 Muscle Snatch + 3 Hang Power Snatch – PVC Pipe
- Stretch and mobilize thoracic and low back
- 2 Sets: 3 Hang Snatch Pulls + 3 Hang Snatch High Pulls + 3 Muscle Snatch + 3 Hang Power Snatch – Empty Barbell