Warm up-
3 Rounds
Run 200m
20 Weighted good Mornings
20 Push Ups

Strength
Deadlift
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Wod-

Warm Up
Bike or row until 5 after then meet at the front
Snatch Progressions- Put a little weight on as you go
0-2 Minutes 8 Power Postion power snatches
2-4 Mintues 6 Hang from the knee power snatch plus Over head squat
4-6 Minutes 4 Full Snatches
*This is the time to practice squat snatches, not with a fully loaded bar.

ALL STRENGTH DAY
Strength 1- 25 Minutes to establish a 1 rep max snatch, with good form! no press outs!
build up slow… might look something like this
5 at 40 percent, 3 at 50 percent, 3 at 70 percent, A few doubles at 80ish percent then start doing single reps and add weight after every made lift.
***newer athletes work on form! sets of 4 or 5, if you are pressing the bar out.. thats technically not snatch. time to clean up that form.

Strength 2
Bench Press
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

*****if you must get your cardio in do 6 intervals of 250 meter rower sprints with a minute rest between.

Warm Up-
8 Minutes of Partner bike, make it fun, make it race
30 Air  squats with 2 second hold at the the bottom

Strength
Back Squat-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Wod-

Warm up-
5 Minutes of bike

Overhead work/warm up
0-2 Minutes 10 strict presses
2-4 Minutes 8 Push Press
4-6 Minutes 6 push jerk

Strength
Strict press-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Quick review of Power clean before wod, slowly build up to the weight you are going to use for the Wod

Wod- For time
80 Double Unders
5 Clean and Jerks 135/95
40 Double Unders
10 Clean and Jerks 135/95
20 Double Unders
15 Clean and jerks 135/95
Immediately into a 500 meter row

Scaling-
For single unders double the number
Weight- Moderate to lighter weight, this wont be bad until the set of 15. Challenge yourself today with a little heavier weight. Rx athletes this should be a spring for you. All sets unbroken, possibly breaking the set of 15 into 2 or 3 small sets of touch and go.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

Scaling
1/2 Murph

Scale pull ups- ring rows, jumping pull ups
Push up- from knees or a bar
squats.. you got this!