EMOM 16

1) 4-8 SB cleans + 10m SB bearhug carry @ see options
2) 2-4 Rope climbs
3) 2-4 Handstand walks,7.62m
4) Rest

– Rest 5:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges @ see options
2) 15-25 GHD sit-ups
3) AMRAP Double-unders
4) Rest

Weights.
SB cleans → 90/68kg, 68/45kg
DB OH WL → 2 x 32.5/22.5kg , 2 x 27.5/20kg, 2 x 22.5/15kg

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats. Your goal is to A) move well, B) build movement volume, C) build movement cycle speed.
Adaptation. Improve your movement-specific work capacity. Improve durability.
Effort. 3:00 on / 1:00 off for 4 rounds each @ steady grind.
Feel. Each EMOM should be a challenging grind where you can still keep moving (RPE 7-8.5/10). Aim to maintain your repetitions throughout.

Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

SB cleans → Dual KB clean and jerk @ 2 x 32/24kg or 24/16kg
Rope climb → Pull to standing from the floor (4-8)
HSW → 4-8 Wall walks
GHD sit-ups → GHD sit-up to parallel
Double-unders → Speed rope skips