Alternating EMOM x 8:00
- 3 x Power Clean
- 3 x Strict HSPU

• Add weight each round as technique and power allow
• Scale HSPU with partner assist, pads or pike variations.

160917

'Split Murph':

In team of 2:

1600m Run/Row
100 Pull Up
200 Push up
300 squat
1600m Run/Row

5 min AMRAP
Double Unders

For time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (52.5/35kg)
Push-ups
Calorie Row x double reps (20-18-16-14-12-10-8-6-4-2)

Rx+: 60/42.5kg + HSPU in place of Push-ups
20:00 Cap

• 2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
70-75% of 5 @ 9 RPE 2-2-2-2-2-2-2-2-2-2 reps
Use load of 5 @ 9 RPE of last week

3 x

200 m soutu
7 rengaspunnerrusta
2 köysikiipeilyä

Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute
AMRAP 12
18 Pull up
14 Strict HSPU
7 box jump 30/24"

130917

A) Every 2' x 4 Rounds:

4 FS @80% 1rm

B) Emom 18'

min 1. 16 AKBS
min 2. 10 Lat Bb burpee
min 3. 8 s2oh @55% A

Olympic Total 45 Mins
25 Mins to Find snatch 1RM
20 Mins to find C&J 1RM

Post heaviest snatch + C&J ( breakdown in comments)
Post body weight if you like.