E3MOM x3:
Track 1:
3x10 chin up
10 double db push press
- same resistances as last week, last set RIR 0-1

Track 2:
20-35s top of a chin up hold (add 2s from last week)
10 double db push press
- RPE 9-10 with both movements.

3 rounds
Alt. DB bench press x 16
Box dips x 25
Seated serratus press x 12

3 rounds
SL heel raises x 12/ leg
Spanish squat x 15
Rower hamstrings x 15

3 rounds
SA kick back x 10/ arm
Chest flys x 10
Plate bench press 30sec max reps

For time:

5 rounds:
60m Skillmill Sled Push (6/5), this should be running
60m KB Farmers Carry 24/16kg
500/400m Ski or 20/16cal AB
1min Rest btw rounds

————THEN————

5 rounds:
500/400m Row
10 Pull-ups
7 Burpee Box Jump Overs 60/50cm
1min Rest btw rounds

• Smooth movement! (moderate intensity)

TC 47min

Gu
4

A.1) Muscle snatch + dip snatch
2+1 ~10min

B.1) Hang snatch below knee w/1.rep pause @below knee
5×3 @65%

C.1) Hang clean below knee + split jerk
8×1+1 @80%

D.1) Clean pull from Deficit
5×5 @80%

E.1) Back squat w/ 1.rep pause atg
6×3 @80%

30min EMOM
1.min Ski cal
2.min 10-15 DB snatch alt.
3.min bike cal
4.min 5-8 single DB devils press alt.
5.min row cal
6.min rest

As many Rounds as Possible in 16 Minutes :

20 Push-Ups
50 Single Unders
20 Sit-Ups
50 Single Unders
20 Reverse Lunges
50 Single Unders
20 Cal Row / Air Bike

Every 2.30min 5 rounds

1 Snatch