1. AMRAP 30mins:
0.5 Miles on Airdyne
150′ Farmers Carry (75′ Down & Back)
40 Russian Twists
Notes: Treat today with the same mentality as you plan to for Murph…keep, on, moving! Nice and steady, just chip away and try to keep a pace.
1. EMOMx7: 1 Power Snatch + 1 Hang Squat Snatch
Notes: Shoot for around 75% of your 1RM.
2a. 4×10 Front Rack Lunges, rest :30
2b. 4x:60 Butterfly Pull Up Tech Work, rest :60
Notes: Refer to the below video for Butterfly Pull Up.
3. For Time:
50 KB Swings 24kg
“He who rejects change is the architect of decay. The only human institution which rejects progress is the cemetery.” – Harold Wilson