A)Warm up:
400 m Run1 minute accumulated in a squat hold
1 minute/side Couch stretch
1 minute/side banded distraction for overhead position on rig
20 KB Hip Thrusts (not a full KB swing, just use an explosive hip drive and return)
Scap Activation
B) Every 2 minutes on the minute for 12 minutes: (Base your % off your lowest 1RM)
Power Clean + Clean + Front Squat
Minute 1: 75%
Minute 2: 80%
Minute 3: 85%
Minute 4: 90%
Minute 5/6: 90+%
C) 5 minute EMOM:
3 position Clean Grip Deadlift x 1
D) “Murph”
For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
(Rx’d will be as completed at the games, cannot break up the sets and must wear a 20-lb/14-lb weighted vest)
