Murph Day Signup! Saturday, June 21st!!
A. Back Squat: 8 Sets of 3 with 1 second pause below parallel
Warmup Sets:
40%x3
50%x3
60%x3
70%x3
75%x3
Work sets:
86%x3x3
*The working sets are 3% higher this week compared to last week’s 83%. If you were able to complete last weeks efforts with the strict pause below parallel at 83%, add 3% to your working sets. Next week will be our last week of increasing percentages and will end with 89%!
B. For time:
1 mile Run
21-15-9
Hang Snatches 75/55lbs
Knees to elbows
*16 minute time cap
