EMOM6

7 rnds

1. Row 60 s
2. Push-ups 10
3. Air squats 15
4. Row 60 s
5. Pull-ups 5 / ring-rows 10
6. Alt. DB hang power snatch 10

For Time:
6-9-12
- Power Cleans 80/56kg
- Lateral Bar Over Burpees

Rest 5 min

12-9-6
- Power Snatch 60/42kg
- Box Jump Overs 60/50cm

10x1
- Start from 60/50cm and increase height each set.
- Seat height so that hips are inline with knee height.
- Rest 90-120sec

For time:
50-40-30cal Row
18-14-10 Alt. DB Hang Snatch 22,5/15kg
- 10m HS-walk to each station (unbroken)

2-3 rounds, 1 min each station:
- Stick Pass Through
- Banded Face Pulls
- Inch Worms (stationary)
- Scap Pull Ups

Rest 2min btw rounds.

Banded Overhead Triceps: 3 x 30. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Forward lunge
4 x 10, 90" rest

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up & down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 Press
  6 OHS

• 2-3 rds:
  3-position Snatch pull
  3-position Squat snatch
  Add weights...

Huolto.

As many situps as possible in 1 min