EMOM 40

• Machine
• Burpee to Target
• DB Hang C&J 1x12/20kg
• Rope Jump
• Rest

Easy Pace

3-5sets:

12/10cal ski
6 heavy Db snatch @30/22,5kg
6 high box jump over
2 rope climb / scaled 1 rope climb

rest 2min

Target under 3min sets, scale DB weight if needed

4-5sets:

3min On / 1min Off
1) 10-15 ring row / or strict pull up + remaining time bike
2) 10-15 DB bench / or push up + remaining time row

EASY PACE MACHINES / Target PK 2 / or nose breathing only / Total 32-40min

EMOM x 9-12

1) machine
2) inch worm + push up
3) 20-30s hollow hold

EMOM x 8-12

1) machine
2) 5 snatch gripdeadlift + 5 jumping snatch + 5 snatch balance
3) machine
4) 5 kangaroo squat + 5 back squat + 5 OHS

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang power clean + 5power clean
3) machine
4) 5 press + 5 push press + 5 jerk behind the neck

EMOM x 10

2 hang snatch 60-70%

POWER OR SQUAT

EMOM x 15-21
1) row
2) round of cindy
3) rest

2-3sets:

10-20 snowangel
20-30s GHD hip extension hold

Snatch grip deadlift

4x4

• 5s negative / 100-105% of snatch 1rm