10min EMOM
1 Clean and Jerk @ 85%
3 rounds of:
45sec. ME H.P. Clean + Jerk (42,5/30kg)
rest 15sec.
45sec. ME Assault Bike
rest 15 sec.
45sec. ME "Cindy"
rest 15sec.
5 sets of:
2 Snatches @ ~85-90%
10min EMOM
X Muscle ups
5 rounds of:
9 P. Cleans (60/40kg)
12 HSPU
15 C2B
- 12min cap -
3 sets of:
6-10 strict ring pull ups
15-20 band pull aparts
je 10-15sec. Y-W-T holds
rest 60sec.