4 rounds of:
3min EMOM
1. 20sec. ME Push Press
2. 20sec. ME P. Jerk
3. rest
- 1. 40% of 1RM P. Jerk 2. 50% 3. 60% 4. 70% (all sets from floor) -
4 sets of:
12 walking lunges (2x KB in Front rack)
rest 30sec.
1-2 legless Rope Climbs
rest 30sec.
6-8 single arm DB-Floor Press (each side)
rest 30sec.
5-3-1-1-3-5
work @ RPE 8 for all sets
12min EMOM
1. 4-5 Squat Snatches (DNG)
2. 8-12 STOH (TNG)
@~65% of 1RM Snatch (adjust weight and reps as needed to work with good form!)
16min EMOM
1. 40sec. Bike
2. 1-4 Rope climbs
3. 200m run
4. 5-15 strict HSPU