3 sets (+ ramp up sets)
8 romanian deadlift @ RPE 8-9
rest 2-3 min
3 sets of:
6-10 single arm KB-press (RPE ~9 for all sets)
rest 2min
For time:
50 WB (20/14lbs)
then
4 rounds of:
12 single arm KB-Front squats (24/16kg)
6 T2B
6 Pull ups
- 8min cap -
40 min E2MOM
1) 80s row
2) 80s Echo Bike
3) 80s ski
4) 80s C2Bike
- consistent pace each round! Moderat pace!
5min to work up to 80% of 1RM Snatch
then
Every 90sec. for 12min (8 sets):
Hang Snatch + below knee Hang Snatch @80%+ by feel
8min to work up to a 2RM Front Squat
then
1x ME @90% of 2RM (no grinding, only solid reps!)
10min EMOM
1. 8-10 TNG squat clean Thrusters @moderate/light weight
2. 5-15 Butterfly C2B (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps! - go up 1-2 reps if you did all of your reps unbroken last week, otherwise keep reps the same and shoot for fewer sets)
10 min work on pause Frontsquats in sets 3-5 Frontsquats
After each set do a 3 broadjumps jumps
10 min to work on ropeclimbs
After each ropeclimb do 6-8 pushups
Amrap7 in teams of 2/3
7 cal bike
7 burpees over partner