Day

4 x 3 back squat 4 x 3 hang squat clean rest then amrap in 7 min 12 db alt power snatch 50/35 8 toes to bar READ MORE

“Ghost” 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest READ MORE

5 x 5 bench press rest then complete the follow sprint for time 1500m row 50 deadlifts 135/95 40 lateral jumps over bar READ MORE

Amrap in 30 min 800m run 30 kettle swings 20 pull ups READ MORE

work the 3 pos squat snatch for 12 min(ground, below knee, above knee) Rest then Amrap in 12 min 12 power snatch 75/55 12 overhead squats 12 front squats READ MORE

Murph prep teams of two or three complete for time 800m run right into 10 rounds of 5 synchronized pull ups 10 synchro push ups 15 sychro squats then another 800m run READ MORE