Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
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or
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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2 comments:
10x100m row sprints .21-.25
3xPU 7,10,9
bs:
1 x 5 x 45
1 x 5 x 135
1 x 2 x 185
10 x 2 x 231 w/ 30 sec rest
sp:
1 x 5 x 45
1 x 1 x 135
1 x 1 x 140
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155
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