Every 2 mins alternate for 40 Mins
2 Mins on a machine
2 Mins 15 pass overs, 50 double unders. 20 lunges & repeat

keep this easy and steady. Especially if you did Murph yesterday.

Weightlifting - Snatch

EMOM for 15 minutes: Snatch hi-pull + hang snatch.

1 x Power Clean
1 x Hang Power Clean

Omatoimi lämmittely:

"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Hang Snatch (above knee) + Snatch

10 x (2x(1+1)@65-80%.

Add weight or stay the same. Stay within the 65%-85% range

SO 2:30

STRENGTH
Alternate for 3-4 rounds, rest as needed between

1) 8 Ring Row Tempo 4012 (4sec down, 2sec hold at the top)
2) 5-8 Strict Ring Dip, tempo 2210 (2sec down, 2sec hold at the bottom)
3) 10+10 Single Arm DB Upright Row

RPE 4 to 4+

Hikilenkki Hill Sprints.
3-5 Rounds, 2-3min Rest.

Barbell Complex of:
4 Rounds:
8 Deadlifts (42.5/35kg)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over Barbell Rows
Rest 2:00-3:00

• All done without regripping or removing hands from the barbell.
• 20:00 Time Cap

3 Rounds:
10-20 Straight leg sit-ups,
10-20 Russian Twist