Murph goes sailing with Friend

1600m Row
100 pull ups
200 push ups
300 Air Squat
1600m Row

IGOYOUGO

3-4 rounds
8+8 single arm upright row
8+8 db sots press
8-12 db squat snatches
rest 1-2 min bwn rounds
controlled movements

Clean and Jerk complex ( 20 min)
6 sets
Power clean + hang squat clean + 2 split jerks

-lepo 60-90 sekkaa sarjojen välissä.

2 rounds
2:00 cardio
:30 bar hang
:30 wall sit
:30 plank hold

then 8-10 minutes to prepare todays workout

Optional Accessory
WEIGHTLIFTING (3/3)

Tall Snatch video 3x3 @RPE 3

Shrug and pull under. No leg work.

1) Monostructural
2) 3 Power Snatch + 3 OHS
3) Rest

Fitness:
30min EMOM
1) Monostructural
2) 6 Hang Power Snatch
3) Rest

21-15-9
hang power clean 60/40 kg
cal machine

tc 7 min

For time:

• 30 x pull-up
• 1000m row
• 30 x kettlebell swing (32/24kg)

EMOM 12 (45 sec on, 15 off)

Min 1: 15/12 cal Ski erg
Min 2: 15-20 reps Russian KB swing 32/24kg (goal UB)
Min 3: 15/12 cal Row cals

8min

15 istumaannousu
10 askelkyykkyhyppy vaihdolla