WARM-UP
1 ROUND
400m Run
5 Inchworm Push-Ups
10 Squat Jumps
10/10 Single Leg Glute Bridge Ups
Into …
2 ROUNDS
200m Run
5 Strict Press
10 Front Squats
5 Clean Deadlifts
STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a 1RM Clean & Jerk
Clean & Jerk for load:
#1: 1 rep
GRACE+
FOR TIME
30 Clean & Jerks (185/135)
(Score is Time)
Grace
FOR TIME
30 Clean & Jerks 135/95
(Score is Time)
OPTIONAL COOL DOWN (ALL)
3-4 SETS FOR RECOVERY
:30 Straddle Forward Fold
10/10 Childs Pose Single Arm Lifts*
10 Alt. Bird Dogs
10-12 SLOW Alt. Deadbugs
*Option to place arms on foam roller.
EXTRA CREDIT (ALL)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MURPH PREP
1 Mile Run
-Rest 4:00-
1200m Run
-Rest 3:00-
800m Run
-Rest 2:00-
400m Run
*If planning to complete Murph w/ a weighted vest, wear vest for all intervals today. Goal is to stay consistent for all 4 sets.
2. MUSCLE-UP SKILLS
EMOM x 8 MINUTES
5-7 Strict Ring Dips*
*Option to use bands.