Warm up:
1. Movement Prep/Activation
2-3 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Banded Strict Pull Up
10 Hand Release Push Up
10 Lateral Box Step Up (each leg)
Build to tough set of 5 Snatch Balance.
*Focus on speed under it and catching low.
BBG:
Build to tough single High Block Snatch from the high blocks.
Incline Close Grip Bench
5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)
*:30-:45 Pec Stretch between sets.
Metcon:
Murph Prep Monday
AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
Scaled:
Murph Prep Monday:
AMRAP 7 Minutes
200m Run
5 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
10 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
20 Air Squats
*All with 20lb/14lb Vest.
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