The Factory Strength and Conditioning – Strength & Conditioning
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
