Day 1
Warm Up
3 Rounds
10 Deadlift one leg 12KG
12 Cal Ski Erg Or Row
14 Good Morning
Strength
Back Squat
5 x 72,5 – 44% (Arrondi 0.5)
5 x 90 – 55%
5 x 110 – 67%
5 x 127,5 – 77%
3 x 150 – 91%
8 x 110 – 67%
Metcon – For time –
With Partner
50-40-30-20-10
Sit Ups (Synchro)
Alternating Dumbbell Snatch 22,5 / 15KG – 6 Reps (minimum before switch)
After each Set
Run 300m Synchro
Time cap: 18:00
Day 2
Murph Official
Day 3
Warm Up
5 Rounds – Emty bar
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Metcon – For time –
3 Rounds
7 Squat Cleans 50KG
14 Burpees Over the Bar //
7 Jerk
Rest 2 mins B/t each Round
Time Cap for each rounds 04:00
Accessory Work
8 Rounds
5 Hollow Rocks
5 V-Ups
5 Tuck Ups