Movement Prep.
EMOM × 15
10-15 Ring Rows
10-15 Push Ups
15 V-Ups
EMOM X 15
10-15 T2B
3 Wall Climbs
8 Burpee Squat Jumps
Plate Climbers
5 sets of 3 TNG DL with a 5sec. ecc.!
@ 60% + (max RPE 9 for 5th set)
4 sets of:
8-12 tempo Goblet Squats @ 4110
rest 30sec.
8-12 DB-Bench Press with 2sec. hold at bottom pos.
rest 30sec.
4-8 (wtd.) tempo Chin ups @ X131
rest 60sec.
3 sets
10 banded Ohs
10 banded snatch grip dl to hip
Every 90s for 16 sets
4 x 4 pause muscle snatches ( 2s below knee)
4 x 3 pause Power snatches (2s below knee)
4 x 2 pause squat snatches (2s below knee)
4 x 1 squatsnatch
20 min AMRAP
50 Cal Row
40 Jumping Lunges
30 Russian KB Swings (16/12 kg)
20 Single Arm STOH
10 Burpee over Rower
- 5 min Rest -
20 min Bike
- E2MOM
--20 Wall Balls (9/6 kg)
--50-80 DU's
Legs, glutes and lower Back