WARMUP
3 ROUNDS
1 min Cardio Choice
8 Air Squats
10 Scap Push-Ups
12 Cossack Squats
10 Push-Ups
12 Elbow Punches
STRENGTH
EMOM x 8 MINUTES*
1 Power Clean
+
2 Hang Power Clean
*Start Light and Build to Moderate-Heavy.
(Score is Weight)
WORKOUT
“THE CHIEF”
5 SETS
AMRAP X 3 MIN
3 Power Cleans (135/95)
6 Push-ups
9 Squats
-Rest 1:00 between sets
(Score is Total Rounds + Reps)
OPTIONAL MURPH PREP
WEEK 3/ DAY 2
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
(No Measure)