Wednesday 5.23.18

 Murph - 4:30 pm  - 2015

Murph - 4:30 pm  - 2015

Every 2 minutes, for 12 minutes (6 sets):

1 Hang Clean + 1 Clean from 2″ below knee + 1 Split Jerk
*Set 1-3 @ 70-75% of 1-RM Clean & Jerk
*Set 4-6 @ 75-80% of 1-RM Clean & Jerk

Benchmark WOD:
“Nancy”
Five rounds for time of:

400 Meter Run
15 Overhead Squats
Rx: 95/65 lbs
Sc: 65/45 lbs

Note:
Another benchmark workout! Be disciplined about running to the barbell and picking it up to go directly into your overhead squats. Be smooth and efficient on the overhead squats and you’ll be able to keep them unbroken for the entire workout.

Mandi Reading