*superset sets of squat with HS work, ask coach for more instructions.

A) Back squat 5x5x elements

B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM)

C) Squat clean + Front Squat 6 rounds of 1*85% 1RM squat clean
D) Power Snatch 8*2*30-50% (snatch grip deadlift)

MetCon: In Front of running clock
2 min Push Ups
2 min Air squats
1 min Push ups
1 min Air Squats
30 sec Push ups
30 sec Air Squats
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Rx’d Meet 10:00
½ “MURPH”
800m run
then
5 ROUNDS OF
10 Pull ups
20 Push ups
30 Air Squats
then
800m run