Today’s strength work is about pressing volume and core-driven pulling stability. Load should allow complete control on every rep. The goal is building upper-body endurance and shoulder durability, not fatigue.
This 10-minute AMRAP is about sustainable pacing and grip management. The goal is steady rounds with consistent movement quality — not a fast start and drop-off. This workout builds the ability to keep moving under fatigue, a key piece of Murph prep.
STRENGTH:
DB Floor Press 4×12
Renegade row 4×6/6
WORKOUT:
10 Min AMRAP
15 Hang Power Snatch
15 Sit Ups
30 DUs (50 single under)
RECOVERY:
Biceps Wall Stretch
Upper Trap Stretch