Emom24
1. 6-10 russ. kbs + 6-10 gobletsquats (24/16)
2. 6-15 burpee over kb
3. 4-8tuckups + 4-8 t2b
5 sets of:
3 Back Squats (2s pause in bottom) @RPE 8,5 each set
Rest 60s
6-8 3-Point DB Rows @RPE 8,5 for first set
Rest 60s
5 rounds for Time:
10 russ. KBS (32/24kg)
10 Burpee over KB
(6min cap)
In 12' work the weight up for the following complex:
Snatch Deadlift (pause at hang) +
Hang Snatch High Pull +
2 Hang Snatch +
OHS (33X1)
- use straps as needed -
5X3 Thrusters
- start @RPE7 and build up / 1' rest -
3 sets of:
15 BB Good Mornings
15 rev. Flys
15" side Plank/side
- rest 1' -
Every 6min for 30min (5 sets):
500/450m row
Max cal Air Bike until 3min
- score is round with the lowest number of cals -
Skill
12min to work on Butterfly Pull ups/C2B and Handstand walk var. (max 75 C2B)
Snatch
5 sets of:
3-position snatch
(High hang/hang/floor)
@75%+ (no fail!)
Squat
8min EMOM
1. 3 Front Squats @ RPE 7 for first set
2. 5-6 Back Squats @ same weight
(Increase weight by 3-7%)
Handstand Push-ups
5min AMRAP of:
Strict HSPU