‘’Half Murph’’ 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run

Strength On the 1:30 x 6 Round 1 Hang Clean+1  Front Squat+1 Split Jerk Build Heavy   Conditioning Cash in 100 Double Unders   5 Rounds...

Conditioning 8 Rounds of 4 Hang Power Snatch (60/40kg) 6 HSPU 8 Chest to Bar Pull Ups   Accessory Workout 4 Rounds of 30 Sec Hanging...

Skills (15 Min) Clean Technique     Conditioning Helen 3 Rounds 400 Meter Run 21 Swings 12 Pull Ups

Skills (15 Min) Clean Technique   Conditioning AMRAP 5’ Burpee&Pull Ups Count Total Reps Rest 3 Min   AMRAP 4’ 20 Meter Walking Lunge 10...

Strength with Gymnastics AMRAP 4’ 2 Front Squats + 2 HSPU 4 Front Squats + 2 HSPU 6 + 2... continue to failure FS Weight:60/40 kg  ...

Strength A Back Squat %85 3-3-3-3-3 Pull Ups 5-5-5-5-5   Strength B Deadlift  %85 5-4-3-2-1 Wall-Facing Handstand Hold 30–45 sec    ...

Strength (EMOMx12): Min 1: 3 Hang Squat Clean 70% Min 2: 5 Deadlift (hsc weight)     Conditioning 5 Round for time 6 Power Clean (80/55)...

Warm-up (Not Mercy): 3 Rounds 400m Run 10 Inchworm to Push-up 20 Walking Lunge 10 Back Extension   Conditioning 3 Rounds of: 21 Thrusters...

Spesific Warm Up: EMOMx6 1st: 5 Hang Power Cleans + 5 Front Squats 2nd: 15 Jumping Squat   Strength: Barbell Complex (Build Heavy) On the...

Strength Snatch Complex Every 2:00 x 6 rounds: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat ( %60-70 )   Conditioning  EMOM x18...

Skills Workout 4 rounds not for time: 5 Tempo Ring Rows 5 Beat Swings 3 Strict Pull-Ups   Conditioning AMRAP 20’ 400 m Run 12 Dumbbell...

STR Front Squat 3-3-3-3-3 %85 Rest: 2–3 mins Conditioning AMRAP 9’ 5 Power Cleans (60/40 kg) 10 Push-Ups 15 Air Squats

Spesific Warm Up 2 Rounds: 10 Samson Stretch (each leg) 10 Wall Squat 30 sec Squat Hold 10 Cat-Cow 10 Jump Squats (low height)  ...

Technical Drill 2 Rounds: 3 Front Rack Drop + Elbow Speed Drill (empty bar) 3 Clean Pull + Shrug 3 Tall Clean 3 Split Jerk Footwork Drill...

Spesific Warm Up Snatch Warm-Up Complex x 3 Rounds (PVC or empty bar): Snatch Grip Deadlift Snatch Pull Hang Muscle Snatch Overhead Squat...

Spesific Warm Up 2 Rounds: 10 Tempo Air Squat (3-1) 10 Kang Squat 10 Good Morning (empty bar) 30 sec Bottom Hold Squat + Plate Press Out...

Gymnastic Drills 3 Sets: 5 Scapular Pull-Up + 10 sec hang 5 False Grip Ring Row 3 Strict Chest-to-Bar (banded if needed) 10 sec Ring...

Conditioning 100 Double Unders 80 Deadlifts (80/55kg) 60 Hand Release Push-ups 40 DB Snatch 20 Pull-ups 10 Single Arm Devil’s Press 400m...

Strength Clean & Jerk: Build to a heavy single 3-3-3  80% with 90 sec rest Conditioning AMRAP 12’ 5 Power Clean (60/40kg) 10 Box Jumps 15...