**next weekly Murph prep will be on Thursday, bring your vest!**
Strength – Bench Press 4×3 at 75% with 31X1 tempo (3 second negative, 1 second pause, explode up)
Conditioning: In 12 minutes perform: 3 Rounds of 10 Snatch 95/65, 12 bar facing burpees, immediately into finding a 1RM Clean and Jerk in remainder of the time.
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
