EMOM12
1. Ring row 8
2. DB Bench press 8
3. Hollow rock 15 (Weighted if possible)

slow 2K row

M1) 5 Hang power clean
M2) 5 Push jerk
M3) 8-12 t2b
M4) rest

@52/35

AMRAP 20:00
1 TGU L
2 KB Windmills L
3 OH Reverse Lunge L
40 Double Unders
1 TGU R
2 KB Windmills R
3 OH Reverse Lunge R
40 Double Unders
- Goal: Intentional movement, focus on your breath, especially during the complex. Try not to put the KB down during the complex

Normal warm up

Then
10 good mornings
10 empty barbell deadlifts

Speed focus deadlifts
E2MOM x 4
8 reps @ 60%

Lighter weight = focus on speed of movement per round

MOBILITY 20 MIN (WHOLE BODY)
.
30 MIN BASIC CONDITIONING (60-70% HR MAX./LOW INTENSITY)
5 Min Row
5 Min:
3 Snatch Balance 70% 1 RM Snatch (barbell from the floor)
45s SU
8-10 Straight Leg Deadlift
5 Min: Bike

1500m/1200m row
Then 5 rounds
10 pull-ups
7 push jerks 155/105

*stagger start time so everyone can use the rower for the workout

3:00 easy bike or row

Then barbell warm up snatch grip

Snatch complex
E2MOM x 5
3 snatches + 1 OHS

AMRAP 6 (REPS)

5 + 5 DB Hang Squat Clean 22,5/15kg
7 Pull Up

Warm up

Tabata 8 x 20s work/10s rest
1. Jumping jacks
2. Inch worm to spiderman lunge
3. Toe touch to squat
4. Crab position rocks
5. Jumping jack
6. Inch worm to spiderman lunge
7. Toe touch to squat
8. Crab position rocks

Movements in the warm up

Workout

28 air squat
14 push-ups
Into
12-9-6
Burpees
Sit-ups

20 air squat
10 push-ups
Into
12-9-6
Burpees
Sit-ups

14 air squat
7 push-ups
Into
12-9-6
Burpees
Sit-ups

No rest between the sections.

Movements in the workout

1: air squat

2: push-up

3: burpee

4: sit-up