30min EMOM
1. 200m run
2. 20 russ. KBS (24/16kg)
3. 20sec. DU´s + 10 T2B
4. 12 single arm KB-Thrusters (6 each side - 24/16kg)
5. rest
- scale reps/weight/distance as needed to be able to finish! -
4 sets of:
3 Front Squats @ RPE 9,5
rest 2min
2 sets
100m walking Lunges (max 3:00)
rest 2:00
Try to stay moving as good as possble!
EMOM8
1. 30s ME strict HSPU
2. 30s Ringrows
Every 90s for 14 sets
4 sets
3 snatch balance (emtpy bar only/ focus on deep catch and stability)
4 sets
2 snatch balance ( only increase weight if depth and stability was good im 1st part)
6 sets
1 snatch balance (only increase weight if 1st + 2nd part was technically good)
5 sets
2 snatch pulls from floor
2 hang snatch pulls
Rest 60s
6min to work up to a max Clean and Jerk for the day (stop after second fail at the same weight or after 6min)
then
For time
10 Clean and Jerks @ max weight of Today (aim for no fails/6 min TC)
4 sets of:
2-4 Front Squats @ RPE ~9
rest 2min
- same weight as last time if you were not able to finish all sets with 4 reps. If you managed to do all sets with 4 reps increase the weight by 2,5-5kg and try to hold the 4 reps over all sets but stay at an RPE of ~9, reduce reps as needed to stay at RPE ~9 -
10min to work on BMU
or
Every 2min for 10min (5 sets):
40sec. max Bar MU