MURPH APPROACHES! Sign up for your heats via TRIIB and bring the lumber this coming Saturday, Ninjas!
Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Overhead Squat (PVC)
1 x Squat Mobility Complex*
III. Mobility (Overhead & Squat Mobility)
OR
Coach’s Choice**
Impact/Focus: Full Snatch + Overhead Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 6 Rounds Total
1 x Full Snatch
+
1 x Overhead Squat
Post scores to comments.
“Intangibles”
4 Rounds of (4:00 work x 1:00 rest)
Versus each 4 minute clock complete the following
Row 250/200m
Then… AMRAP in the time remaining
5 x Power Snatch (95/65lbs)
Max Rep Set x Wallball (20/14lbs)
Post scores for each 4 minute AMRAP as Round & Reps Completed (total Wallball reps) to comments.
