4 sets
8/side KB/DB Bent over Row

Work up to a heavy 3RM Split Jerk of the day

EMOM 16
1) Tuck front lever
2) Dragon Flag
3) bicep curls
4) rest

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Goal & Intensity
-Today we build controlled strength in the core and upper body.
-The goal is to find good body alignment and support that also carries over to more dynamic movements.
-Slow and controlled muscle work, where the core tension is maintained at all times.
-The minute of rest provides just enough recovery to keep the quality of the movements high.
-Think of pulling your belly button towards your spine with each repetition, this activates the strong supporting muscles and protects the lower back.
RPE: 7 → challenging, but controlled, the repetitions remain clean without jerking.

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Front Lever tuck hold progressions

Hang Squat Cleans ( above knee )

2 x 2 @ 75%
2 x 2 @ 85%
2 x 2 @ 80%
6 x 1 @ 95 - 105%

% @ High Hang Squat Clean

Go Every 2:00

10min EMOM:

• 1 Split Jerk (increase weight every round up to a heavy single)

Clean & Jerk (75-80% of 1RM C&J)

Mark your max weight in this session.

5x2 Snatch Pull (No need to pull too high, aim for belly button)

Go heavy on these, should definitely be heavier than snatch @ 110-120% of Snatch 1RM! Even heavier for beginners.

EMOM 35

1 Minute : 8 Reps Bench Press @ 75 - 100% @ BW
2 Minute : 8 Reps Dual DB Front Squats 22,5/15kg
3 Minute : 25 Double Unders
4 Minute : 10 DB Over Burpees
5 Minute : 14/11 Cal Bike Erg
6 Minute : 15 Dual DB Deadlift 22,5/15kg
7 Minute : Rest

4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use one dumbbell.

• Squat 6-3-6-3-6-3 @ 60-75-65-80-70-85% of your 1RM
• Rest 3min after every set