Snatch Balance
4 Snatch Balance @70% 1RM Snatch
3 Snatch Balance @75% 1RM Snatch
2 Snatch Balance @80% 1RM Snatch
2 Snatch Balance @85-90% 1RM Snatch
*Rest 2-3 Min between sets.
High Block Snatch
3 High Block Snatch @70-80% 1RM Snatch
3 High Block Snatch @70-80% 1RM Snatch
3 High Block Snatch @70-80% 1RM Snatch
2 High Block Snatch @75-85% 1RM Snatch
2 High Block Snatch @75-85% 1RM Snatch
*Rest between each rep 5-10sec
*Rest 2-3 Min between sets.
**Focus on vertical leg drive and speed under the bar.
Tempo + Pause Incline Bench
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.
Murph Prep Monday 6 min cap each set
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
*Score is cumulative time without rest.
*REPEAT April 17, 2023
Workout Description Video:
Scaled:
“Barbara”
5 Sets:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3 minutes b/t sets-
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