20 sets 30s on // 30s off (go hard each set and try to stay unbroken in the KB snatches)
1. 30s ME KB facing Burpees
2. 30s ME KB hang snatch on one side (alternate arm in the next set)(24/16)
3 sets (+ 3 ramp up sets of 3 unbroken reps)
1.1.1.1.1 Backsquats (rest 15s between reps)
rest 2 min between sets
All sets between RPE 8-9
EMOM8
1. 40s ME DB benchpress (2020)
2. 40s ME Ringrows (2020)
EMOM8
1 backward medball throw
Every 90s for 12 sets
1-3 : 4 Hang muscle snatches
4-6 : 3 hang power snatches (2s pause)
7-9 : 2 Hang power snatch (deep catch)
10-12 : 1 Hang squat snatch
2 sets of:
3 min Bike
1 min Rest
3 min Row
1 min Rest
2 min Bike
45 sec Rest
2 min Row
45 sec Rest
1 min Bike
30 sec Rest
1 min Row
3 min rest between the sets
try to increase the pace and have the same pace (or a little bit faster) in the second set
10min EMOM
1. 3-7 Bar MU
2. 5-8 Squat Snatches @ 50-60%
rest 5min
15min EMOM
1. 8 C+J @60/40kg
2. 15 T2B
3. 15/12cal Echo Bike