BASE
"Benchmark Mon"
Snatch
Build to a 1RM Test
"****"
21-15-9
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10min Cap
*Bring your grips!
Hello Everyone!
Murph 2023 is officially in the books! We had a long grueling cycle building up to it, but regardless if it was your first Full Murph, or you did Partner-Murph, or wore the weighted vest, you guys all crushed it!
As for what's next, I've noticed that many of your 2023 goals written on the whiteboard include some type of Snatch PR, so we're going to enter into a 9-week cycle with two focuses: Snatch & Handstands! We're also going to bring back Benchmark Mondays each month, starting tomorrow!
Week Overview
Mon/Tue: Snatch / Squat + Metcon
Wed/ Thu: Clean / Jerk / Handstands + Metcon
Fri: Snatch Accessory + Metcon
Sat: IWT
Sun: Bodybuilding + Aerobic Metcon