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Components

Power Clean + Push Jerk

Metcon

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Workout

Partner Up

MURPH SIGN-UPS ARE POSTED Pick your heat time and sign up for potluck style bar-b-q – Metcon: Today’s piece is meant to challenge your work capacity and ability to repeat efforts even though rest is built in. This can be split however you choose.

Warm-up

Partner Abmat Pizza Game:
*This will be done in teams of 2. Everytime one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
*This warm-up will be done for 8 minutes then Reminder of time you’ll review Barbell Carry + Sledpull

Strength/Skill

B: Power Clean + Push Jerk (3 x 1. Rest 60s.)

*If you’re performing the "alternate option" today you’ll forgo this warm-up start warm-up all movements.

Metcon

C: Metcon (Time)

For time in teams of 2:
1 Mile Barbell Carry (135, 95)
1 Mile Sledpull Powerwalk (moderate-heavy)
30:00 Time Cap

Alternate Option:
AMRAP 30 – 4 stations of:
50 Yard Sledpush
50 Yard Farmer Carry
50 Yard Stone Carry or Heavy Sandbag or DBall Carry
50 Yard Overhead KB Carry
*Rest as needed between stations and after a completed round (60s)

Extra Credit

D: Metcon (No Measure)

5 Minutes of "easy" Bike or Walk

Want to see some of these movements in action? Check out our .