EMOM

30min EMOM
1. 200m run
2. 16 SA. DB Hang snatches (22,5/15)
3. 20sec. DU´s + 10 T2B
4. 12 single arm DB Cluster (6 each side / 22,5/15kg)
5. rest

- scale reps/weight/distance as needed to be able to finish! -

Front Squat

3 sets of:
6 Front Squats @ 1-2RIR
rest 2-3min

Upper Body

3 sets of:
6-12 (banded) parallette pushups @ 21X1 (sc. elevated hand position)
rest 60sec.
1-3 legless RC (sc. height / 3-5 rope pullups /3-5 horizontal ropeclimb or any combination of those)
rest 60sec.

Accessories

3 sets of:
30s russian KBS (moderate weight)
30s banded legcurls
30s rest

Explosive Power Training

With a Partner do 20 alt. backward OH Medball throws (15 each)

Snatch Clusters

5 sets
PS + Snatch
1+1.1+1.1+1
(rest 10s between reps and 90s between sets)

Accessories

4 sets
50m heavy Farmers walk
rest 60s

Front Squat (Deload)

3 sets of:
1 pause Front squats with 3s pause in bottom position @ last weeks weight
Rest 90s

Snatch

Every 2min for 10 min

1 Snatch

Start @ ~ 70-80% and work up by feel
(no fails)