WORKOUT OF THE DAY

Its gonna be May!

The Factory Strength and Conditioning – Strength & Conditioning

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Power Clean and Jerk Barbell Cycling: (10 repd @ 65,70,75.80,75,70,65)

Power Clean and Jerk Barbell Cycling:

10 Reps at the following: 70/84/93/102/93/84/70

*Ladies: 10 @ 48/57/65/70/65/57/48

-Rest 3 min between weights-

*1st last set tng. Rest fast singles

Metcon (4 Rounds for reps)

MURPH PREP MONDAY:

7 min amrap

200m Run

10 Strict Pull-Ups

-Rest 3 Min-

7 Min AMRAP

200m Run

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP

200m Run

25 Air Squats

*All with 20lb/14lb Vest if able

Scale for run is 20/16 cal bike or 350/300m row

Run route is in front to the light pole and back

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