2016-05-09

Mon
Death by Clean & Jerk
1 C&J 1st min
2 C&J 2nd min
3 C&J 3rd min
etc until you can’t complete the required number of C&J within a minute

Tues – Murph Prep!
25min AMRAP
Run 200m/400/600/800
2/4/6/8 Round Cindy (5 Pullups, 10 Pushups, 15 Air Squats)

Every round add 200m to the run and 2 rounds of Cindy
If you’re planning to do 1/2 Murph then cut the run distance and rounds of cindy in half

Wed
0:8min
800m Bike
20 thruster
800m Bike
10 thruster

8:16min
Row 500m
20 Power Snatch
Row 500m
10 Power Snatch

The faster you finish the 1st couplet the more rest you get before starting the 2nd.

Thurs
10min AMRAP
Burpee Broad Jump 10m
7 Handstand Pushup
Bear Crawl 10m
14 KB Swings

Fri
40-30-20-10
Wall Ball
Slam Ball