EMOM24
1. 6-8 x 1 goblet squat + 1 lunge on each side (24/16)
2. 8-16 pushups
3. 30-50 doubleunders
Option A)
In 15min do as many high quality sets of:
1 Rope Climb
3-8 kipping HSPU
Option B)
15 min to practice Rope Climbs and kipping HSPU
3 sets of:
4-6 strict T2B/Leg Raises/Knee Raises
+ 4-6 kipping T2B/Leg Raises/Knee Raises
10-15 straight arm Lat Pull Downs
20m double KB/DB OH Carry
12min to work on:
3 Position Power Snatch (Floor, below knee, hang)
- work up by feel, but only increase weight if all 3 reps were good. No fails! -
10min AMRAP of:
15 single arm DB Front Squats (22,5/15kg)
10 T2B
5 single arm Devil's Press