23
05 '17
Clean and jerk (3 cleans + 1 jerk)
1-1-1-1-1 (5×3+1)
Note: Squat cleans
Clean pulls @110% of 1rm clean and jerk (fixed load)
3-3-3-3
back squat (build up)
5-5-5-5-5
Acc work
Dumbbell shoulder press
5-5-5-5
23
05 '17
Hero workout “MURPH” Sunday May 28th
Skills
10min EMOM alt min
20ft handstand walk
30 double unders
METCON
For time:
3 rounds
9 power snatch 75/55
9 toes to bar
9 box jumps 30/24
2 rounds
12 power snatch 75/55
12 toes to bar
12 box jumps 30/24
1 round
15 power snatch 75/55
15 toes to bar
15 box jumps 30/24
