30min EMOM for 6 rounds
1. 45 sec KB SDHP
2. 200m run
3. 45 sec burpee to target
4. 10-14 KB hang Cleans SA + 10-14 KB Push Press SA
5. rest
Every 90s for 9 sets
1 snatch with slow first pull (5s until knee)
1 OHS with 5s eccentric
3 sets
6-12 snatch grip Sotts press
Rest 30s
12-24 Banded facepulls
Rest 30s
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
Try to do more sets at your top weight from 2 weeks ago in These sets!
3 Deadlift
10 Deadlift
15 Deadlift
Build up for 1 heavy set of 5 TNG deadlifts and go down in weight from there when the reps go up. All sets should habe 1-2 RIR
Strict Handstand Push-Up
Strict Handstand Push-Up
Strict Handstand Push-Up
Max effort from floor with at least 5 reps
Burpee Over Kettlebell
Russian Kettlebell Swing
Burpee Over Kettlebell
Goblet Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
controlled eccentric
rest ~30-60sec. btw legs
6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up
controlled eccentric
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
10-20 DB-Triceps ext.
15-25 bent over rev. flys
rest by feel
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
with controlled eccentric.
rest ~30sec. btw legs
5 sets of:
90sec. on 30sec. off
AMRAP of:
8-12 Ring Rows
8-12 Push Ups
max cal Echo Bike in remaining time
Aim for at least 45sec. on Rower
10 sets of:
1:30 on 1:00 off
1. AMRAP
3 pullups
6 pushups
9 airsquats
2. AMRAP
9 Double DB DL (2x22,5/15)
6 Double DB hang cleans
3 Double DB STOH