4 sets of:
4-8 strict (def.) HSPU (scale with 2-3neg. HSPU with 5-8sec. ecc., ROM, Box HSPU or standing OH-presses)
rest 2min between sets
15min EMOM:
1. 40sec. ME alt. DB-Snatches / KB-Snatches (20sec. per side) / backpack Snatches
2. 40sec. ME alt. rev. lunges (wtd. in goblet position)
3. 30sec. ME Burpee over DB/KB/backpack
1 set
100 doubleunders
AMRAP3 strict pullups/ringrows/bentover rows
AMRAP3 Hand release pushups
100 doubleunders
EMOM10
1. 3 x hang powersnatch + OHS as an unbroken complex
2. 5 x hang pc + fs + pushjerk as an unbroken complex
Same weight for both complexes
Alternative without Barbell:
Same complexes with DBs/KBs
3 sets of:
6-8 windmills with DB or KB (each side)
15-30s sideplank abductions each side
10-12 controlled wallslides
- rest as needed between movements -