Every 6 min for 25 min
25 russian kbs (24/16)
20 burpees over kb
15 kb Hang squatclean
(switch arm as needed)
10 burpees over the kb
5 kb snatches each side
Every 90s for 8 sets build up with good form
3 powerclean singles (drop and go)
Emom12
1. 15-20s chin over bar hold
2. 1 powerclean @ last weight of Part A
3. 20-30s HS hold
4. 1 powerclean @ last weight of part A
4 sets
3 OH MB Slams + 5m Sprint dash
Rest 60s
E2MOM for 7 sets build up with good form
2 x 1 pc + pushjerk
Emom8
1 pc and pushjerk @ last weight of part B
10min EMOM:
1 Snatch
- start at 70% and work up by feel, no fails! -
4 sets of:
2 Back Squats with 8s ecc., @RPE 9 each set
Rest 2-3min
3 sets of:
3-6 (strict) HSPU with 5s ecc. @RPE 9
- if possible increase by 1 rep or more ROM, but not mandatory -
(If you can't push yourself up strict from at least the floor with this slow eccentric, use a kip to get up. If you can go from the floor or into a deficit, go strict!)
Rest 30-60s
16-20 seesaw KB Rows
(Focus on thoracic rotation and full shoulder blade mmovement. Use same load as last week)
Rest 90s