Medball Madness
Amrap24
200m medball run (9/6)
20 medball cleans
200m medball run
20 medball pushpress
200m medball run
20 wallballs
6 sets (build up)
1.1.1 squatclean thruster (rest 15s between reps)
rest 90s between sets
For time (TC 5 min)
21-15-9
Double KB FS (2x24/16)
Burpees over KB (lateral)
10min to work up to a heavy double Snatch (H2)
Then
4 sets of:
P. Snatch + Hang Snatch + Below knee Snatch
6 sets of:
3 OHS
Start @~ your conplex working weight and work up from there
Row or Bike:
10 min
8 min
6 min
4 min
2 min
1 min
Rest 2 min between sets.
Start with easy pace and gradually build up to a sprint
Emom21
1. 15/12 cal bike
2. 6-8 strict Hspu + 6-8 boxjump overs
3. 6 alt. SA devils press (35/25)
Then directly into
3 rounds for time (TC 9 min)
15/12 cal bike
6-8 strict Hspu
6-8 boxjump overs
6 alt. SA devils press (35/25)
Scale rather conversative. Take the same reps in the 3 rounds as you did in the EMOM. The 3 rounds are first and foremost a mental challenge to stay moving after a tough emom!