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Tuesday 05.31.2022

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NOW THAT’S A Memorial Day MURPH, THANK YOU!!!

Warm-up Drills
I. Run 400m
II. 3 Rounds of
10 x Air Squats
10 x Scap Push-ups
15 x Chain Breakers or 10 x Banded Pull Aparts
III. Mobility

Impact/Focus: Hang Power Clean
Warm-up Sets/Reps x 6:00 building to a starting weight.
Additional emphasis on the Power Receiving Position and the relationship with Front Rack Mobility.
Climb weight across sets as able to a best 2 rep set on the day or sustain at a challenging weight for all sets/reps.

Every 2:00 x 6 Rounds Total
Hang Power Clean x 2-2-2-2-2-2

Post scores to comments.

Hang Power Clean Demo video link found HERE.

“Roasterior Chain”
Complete each of the following for time, scoring each of the three efforts individually.

Row 40/30kcal
20 x Hang Power Cleans (115/85lbs)
Row 20/16kcal

Rest 2:00

Row 30/24kcal
15 x Hang Power Cleans (115/85lbs)
Row 15/12kcal

Rest 2:00

Row 20/16kcal
10 x Hang Power Cleans (115/85lbs)
Row 10/8kcal

Notes: Scale weight as needed to ensure the points of performance are maintained across efforts.

Post scores to comments.

Samy Daghir

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