EMOM 10, Back Squat

50%, 60%, 70%, 75%, 80%, 80%, 80%, 85%, 85%, 90%

OT2M x10:
1 Power snatch + 1 OHS + 1 Hang squat snatch
- Build to heavy

5 x 15 rep AHAFA

Optional Accessory
CONDITIONING

10-15-20-25-20-15-10

Cal Row
Cal Airbike

Or you can pick 2 other machines.

RPE 3 to 4
Keep a steady pace, not all out.

A. (0-30min.)
2 rds:
45s. Ab / Row (easy)
5 Walk out + push up
5 Active shoulders
5 Kipping swing

2 rds:
30s. Ab/Row (hard)
5 Snatch grip DL
5 Hang Muscle snatch
5 Snatch balance

2-3 rds:
3-5 T2B
3-5 Power snatch
3-5 Box jump overs

B. (30-55min.)
For time:
Teams of 3:

200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs
50 Power Snatches

Round 1 Barbell - 42.5/30
Round 2 Barbell - 50/35
Round 3 Barbell - 60/42.5

Time cap: 25min.

3 rds
A1.) Single arm DB row 9 reps /side
A2.) Lat pull down with band 18 reps
rest 1 min

3 rds
B1.) Tempo sumo DL 9 reps
B2.) Banded hamstring curl 18 reps
rest 1 min

C.) Accessory 3 rds 11 reps each:
DB bicep curls
banded triceps with stick
weighted plank hold 30 sec
rest 1 min

1 min / station

goblet squats ->air squats
push press 30/20 or less
ring rows
V-ups ->situp
mountain climbers
rest

30 min

• 10-10-10-10-10 of:
BB Push Press
10 @ 8 RPE (Load Repeat)
55% 1RM 10 reps
60% 1RM 10 reps
65% 1RM 10-10-10 reps

• 10-10-10-10-10 of:
BB Back Squats
10 @ 8 RPE (Load Repeat)
55% 1RM 10 reps
60% 1RM 10 reps
65% 1RM 10-10-10 reps

• 5 Round of:
Burpees 10 reps
GHD Sit Ups 15 reps
Double Unders 30 reps