1a. Snatch Balance + Overhead Squat 4 x 1 + 3 – start light, work to heavy
135, 165, 185, 205(2 ohs)
2a. Snatch 5 x 2 @ 80% of Tuesday’s snatch - 150
STRENGTH (as a superset)
3a. Banded Dead-lift (just like you requested Preston) 5 x 3 @ 60% - 245
these should be fast reps, not necessarily touch and go but explosive from floor to hip
3b. GHD Sit-up 5 x 8
(this is an open/close superset, let me know how this goes)
CONDITIONING
Murph - Benchmark WOD
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Time: 39:40
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