StrengthÂ
1) Jerk Drive, 3-3-3-3-3 (not a 3RM, keep things crisp)
2) Jerk, heavy single
Conditioning
Run 1 mile, then
- 60 Supine Ring Rows
- 60 Hand Release Push Ups
- 60 Sit Ups
then, run 1 mile.
Ring rows, push ups, and sit ups may be completed “Murph-style”.
