EMOM 10

3 Power Clean @ 50 % of 1RTM

TNG

EMOM 12

@ 68% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

EMOM 30

1) 10 Step back lunge w/ 1 x KB
2) 6-10 Hspu
3) 12 DB Snatch
4) 6-10 Wall Ball
5) 6-10 T2B

For time:

500m Row

1 x 20
3 x 10

@ 50% of 1RTM

Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

EMOM for as long as possible

@ 70/50kg or 52% of C&J

3 Power Clean
3 Front squat
3 Push jerk

*After 15 rounds add 1 rep to every movement every minute

EMOM 10

Odd: Max Reps Strict Pull Up
Even: Max Reps Push Up

Complete the following sequence with proper posture at all time:

Start
Hold Plank position for 60 seconds, then

1min 15 seconds
Lift Left arm and Right leg off floor and hold for 15 seconds, then

1 min 30 seconds
Lift Right arm & Left leg off floor and hold 15 seconds, then

2 mins
Return to normal plank position and hold for 30 seconds, then

2 mins 15 seconds
Oblique plank hold onto Right Side and hold for 15 seconds, then

2 mins 30 seconds
Oblique plank hold onto Left Side and hold for 15 seconds, then

Over 2 mins 30 seconds
Return to plank position and hold until failure.

*Proper posture means that the body is straight – if the bum drops or any part of the body other than the forearms, side of the feet or toes are touching the floor, the test has finished. Your score is the time on the clock.

EMOM 12

@ 65% of 1RTM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat