CONDITIONING

E3MOM x15 (A+B+C=45min)

A) E3MOM x5

12 Double KB Deadlift + 9 Double KB Clean (from hang) + 6 Double KB Jerk, remaining time Row with RPE 3

B) E3MOM x5

12 Thruster 50/35kg, remaining time Bike/Airbike

C) E3MOM x5

10 TTB + 5 Bar over Burpee,
remaining time Ski

Overall RPE 3 to 4, not all out!
Workout starts with round of KB “DT” and remaining time from 3min row. Every third minute perform A for 5 sets, then B for 5 sets and finally C for 5 sets. There is no rest between A, B and C.

Target: All reps unbroken, steady pace with the machines. Tailor the loadings to hit RPE 3 to 4, this is NOT ALL OUT!

Tailoring Options:

Decrease rep scheme
KB work→ use load that is repeatable
Thruster→ decrease loading
TTB→ High Knees