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Gym Workout  “Murph”  1 Mile Run  100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Wear a weight vest if possible.  Navy

At Home Barbell Strength  Snatch Grip Deadlifts 5 x 3 Build weight as possible, make sure you start in a snatch position, not a deadlift

Gym Workout Day 3 6 Rounds: :30 Max Power Cleans :30 Rest :30 Max Wall Balls :30 Rest Scaled: 75/55lbs, 14/10lbs Rx: 115/85lbs, 20/14lbs Comp:

At Home Core Strength For Time:  100 Sit Ups At Home Conditioning (No Equipment) :  3 Rounds:  800 Meter Run 20 No Push Up Burpees

Gym Workout Day 2 A. Every 1:30 for 5 Rounds:  5 Push Press AMRAP 7:  7 T2B 12 Power Snatch 75/55# At Home Barbell Strength 

At Home Skill Work EMOM 8:  Min 1: 1-3 Wall Walks Min 2: :30 Max Hollow Rocks At Home Conditioning (No Equipment)  5 Rounds 20

Gym Workout Day  A. 5 Rounds: :30 Max Front Squats :30 Rest :30 Max Pull Ups :30 Rest Scaled: 75/55lbs Rx: 115/85lbs Comp: 135/95lbs   

https://youtu.be/nsZfLgNEAX0 Core Strength 30-20-10 V- Ups Superman (:01 pause at the top)    Conditioning (No Equipment) :  5 Rounds:  1:00 Max Lateral Line Hops 1:00

https://youtu.be/Q5kHMlA9dzc Barbell Strength  Overhead Squat Accumulate 15 Reps This is the last week of this progression, get heavy! No more than 3 sets to complete

Barbell Strength  Snatch + Hang Snatch + Overhead Squat Build to heavy 1 + 1 + 2 with :03 pause in the bottom of each