HWCF murph-0301

(Photo Credit – Cole Simon)

Strength:

Back Squat: 3×10 (increase weight 5-10#)*

*if you haven’t missed a squat day the past 3 weeks you should deload. That means that you will use 90% of last week’s weight for your 3×10

Conditioning (Practice):

4 Rounds:

  • 20 Alternating DB Snatch (50/35)
  • 40 Double Unders

(16 min cap)

 

Extra:

Hollow Hold or L-Sit Hang: 3×10-60 secs

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