EMOM 10
O: 45s. of DU's
hit same reps rest of the rounds
E: 8 Push jerks 42/35kg

for 6 min
Every 30s
4x power clean + push jerk
@ 42/29
move grace style tng

3 min DU practice
then
4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Ring Row
bulgarian split squat L
bulgarian split squat R

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4x3 @ AHAFA
leave 1 in the tank
3 sec pause at the bottom
rest as needed but max 2.5 min

Rästi

Every :90 x 5 Rounds complete:
10 Barbell RDL @50% of your 1RM DL
30m Dual KB Front Rack Carry 24/16kg

Deadlift

5 x 8 x 55% - 65%

No TnG. No Letting Go

SO 3:00

2 Rounds.

Row 15 Minutes.
5 min.
3-5 Rmu
10 Back Extension
Bike 15 minutes
5 min
20m HS walk
20 GHDSU

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @95% of snatch

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snatch grip SOTS PRESS behind the neck - add 2 kg to last week

3x7 - 90s. rest

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Block snatch
set BB at top of the knee
3x3 80% - 90s. rest

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EMOM 25

1) Assault bike 10-15 cal
2) air squat 20
3) push up 10
4) GHD 12-15
5) rest

500m ski/bike/row
ten 3 rounds of
20s. wall facing HS hold
10 shoulder taps in plank (tap on the same arm)
20s. L hang hold

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EMOM 16
1) 12/16 cal row
2) 8-10 t2b
3) 10m HS walk
4) 10 alt. DB snatch 27.5/20