A. EMOM 10
1. 150-200M SKI ERG
2. 10-15 BURPEES
B. EMOM 10
1. 150-200M RUN
2. 10 KB LUNGES (2x24/16 kg)
C. ЕМОМ 10
1. 150-200M ROW ERG
2. 10-15 WALL BALLS (20/14lbs)
-> Rest 2 min between EMOMS
Every 90s for 6 sets (start with 1st weight after the empty bar and build up with great mechanics
1 clean and jerk
Every 90s for 4 sets
5 snatch pulls from floor (New setup after each rep)
(70%+ of snatch)
For time (TC 9 min)
30-20-10
Light DB hang clean and jerks (2x15/10)
Boxjump overs (24/20")