EMOM24
1. 6-8 devilspress (2x15/10)
2. 4-6 pullups + 4-6 burpees
3. 12-15 wallballs
10min to work up in weight for:
P. Clean + Hang Clean + 2 Split Jerks
then 5x1 Clean and Jerk @ your heaviest complex weight
3 sets of:
16-24 DB walking lunges (2xDB´s in hands)
rest 30-60sec.
5 single arm KB-Push Press (each arm)
rest 30-60sec.
6-8 strict leg raises
rest 30-60sec.
Oly Snatch:
6 Sets: (12min)
3 Position Snatch (High Hang/Hang/Below Knee)
Start with 1st weight after empty bar and work up in weight (moderat weight)
Snatch 10min EMOM:
Start with last weight of the 3 position snatch - goal is to hit every rep consistently
Accessories:
3 Rounds of:
12-16 Revers Lunges
20-30sec Side plank (each side)
10-15 Revers flys (hold at the top 1sec)
Rest 60sec
3 sets of:
8-12 push ups
rest 30 sec.
10 glute bridges
rest 30 sec.
6-8 tempo goblet squats @40x1
rest 90 sec.
10 min AMRAP of:
10 Wallballs
10 DB P. Cleans
10 ring rows
In 5 min to build up to 70% of 1RM Snatch
Then 5 sets of:
2 Hang Snatches @ 70%+
3 sets
6 Front Squats @ RPE 9-10
Rest 2-3 min
5 min kipping Ring Muscleup Skill training: Focus on transition
Then in 10 min accumulate high quality reps or work on technique.