EMOM 10 min.:
TOES TO BAR x reps
Focus: string together several reps in every minute in a fluent kip. Try to go as close to RX height as possible and keep the rep number you choose for as long as possible.
4 Rounds
30 sec. on / 30 sec. off
Switch after each exercise
Ring Plank Hold
Ring Rows
Seated L-Sit
Banded Lat-Pull-Down
Find heavy set of 3 squatclean thruster (1.1.1) rest 10s between singles
4x8-10 supinated barbell row
Amrap6 for quality (single arm)
20m oh carry
20m Fr carry
20m fw carry
3x 3 tempo 31x1
work up in weight
then
Find 2RM OHS
Find heavy Double for the day
then 8x1 @ max double
5 sets of:
Snatch pull + Snatch + H. Snatch + OHS @ 85% of double Snatch
50min AMRAP of:
500m row
400m run
1000m row
800m run
1500m row
1200m run
2000m row
1600m run
...
E2mom for 12 min do (start @ 60%)
3 slowmotion pull cleans + 1 slowmotion jerk
4 sets
ME ring support hold
ME bottom ring hold
Rest 90s
10-8-6-4-2
DB powercleans (2x22,5/2x15)
DB frontsquats
DB pushpress
Boxfacing burpee bj over
Tc 10
Accessories
3 sets
1:00 Weighted plank
Directly into
1:00 weighted pushup support
Rest 1:00
3 supersets (stay moderate and well controlled)
8-10 dB hammer curls
8-10 dB triceps extenstion
Rest 1:00