EMOM 12
Minute 1: 8-10 Strict HSPU
Minute 2: 15 Hollow Rocks (add weight if possible)
Minute 3: 1-2 Legless Rope Climbs

HSPU options: Strict, strict to pads, pike push-up, DB Push Press
Rope Climb options: Legless, legs, halfway, floor to standing.

Lämmöt 1x5, 1x4, 1x3, 1x2

4 Intervals

A1. AMRAP 8
500m Row
10 DB Shoulder to overheads @ 2 x 22.5/15kg
10 Toes-to-bars
10 DB Squats @ 2 x 22.5/15kg

A2. AMRAP 8
200m Run
5 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
10 DB Box step overs, 20″ @ 2 x 22.5/15kg

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible (perhaps exception of toes-to-bar in 1-2 sets) on both A1 and A2. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. Improve your understanding of intensity control (pacing) in longer intervals, build your threshold capacity.

Snatch

8 x 2 @ 70%, Go EMOM

– Drop the bar between each rep, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set

Back Squat

7 x 3 @ 75%+

Go Every 3:00

Partner Workout

3 Rounds of:
50 Wall Balls @20/14
30 Burpees
Right into:
3 Rounds of:
50 Calorie Row
30 Power Snatch @42.5/30kg
Right into:
3 Rounds of:
50 Walking OH Plate Lunges @20/15kg
30 Chest to Bar Pull-ups / Partner Assisted / Ring Rows

• Goal: Split work evenly so you're able to work at challenging pace for all pieces today.
• TIME CAP = 30:00

FINISHER - FOR QUALITY
30-20-10
Banded Pull-Aparts
Banded Good Mornings

Paused Snatch Deadlift
5 x 3. Rest 2:00
– 1s pause below knee and mid thigh, reset in between reps
– 2-3 Warm-up sets

IN TEAMS OF 2
At 00:00 and 11:00 Do 3 x Stairs or 800m Run together!
AMRAP x 22 MINUTES
60 Double Unders / 120 Singles
30 V-Ups or Tuck-Ups
14 Sumo Deadlifts

• Workout starts with Stairs/Run. Partners run together. For all other movements split work as needed. At the 11:00 mark, run/stairs again then continue the AMRAP.

🐋🐬🐳🐟🪼