REMINDER: Murph t-shirts and tanks are available to order! Click HERE to go to the online store, all orders must be placed by Wednesday, May 9th!
Strength
Tempo Front Squat (5 x 3 @ 43X1)
Must hold strict tempo:
-Ensure not collapsing at bottom during 3 second hold
-Ensure not taking more than 1 second reset between reps (if you need more, back off the weight)
Conditioning
“Better Trust Her”
For Total Time (18′ CAP):
10-9-8-7-6-5-4-3-2-1 reps:
Thrusters (95/65)
Ball Slams (light-moderate)
REST 2′, then:
1-2-3-4-5 reps:
Thrusters (155+/105+)
Rope Climbs
—-
Choosing appropriate Thruster weight: Set 1 – use a weight you can go unbroken for first set of 10. Set 2 – use a weight that will be challenging for more than 2-3 reps unbroken.