EMOM 15

1 Minute : One Unbroken Set RMU
2 Minute : 10-15 GHDSU
3 Minute : 32 DU`s

15-20min easy pace cooldown

PK 1-2 / nose breathing only

⭐️🎶🎵⭐️🎵🎶⭐️

Every 2 min for 8 Rounds:

2 Clean Pull
1 Squat clean
2 Hang squat clean
1 Front squat

A.1) Muscle snatch + drop snatch 2+2~10min

B.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1

C.1) Clean & Jerk
60%×(2+2) 70%×(2+2) 80%×(2+2) 85%×(2+1) 90%×(1+1)

D.1) Front squat + box jump 2+1
60%×1 70%×1 80%×1 85%×1 90%×2

4 x 4 min on / 1 min off

14 cal ski erg
6 d-ball cleans
17 cal bike erg
40 m sled push

Q7AV

3 x 3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat
50-60%

5 x 2 Position Power Clean ( Floor, Mid Thigh) + 2 Push Jerk
65-75%+

Split Jerk
Take 10 minutes or 5 singles to build to heavy Split Jerk for the day
-Then-
Take 85% of that 1 RM and hit for 3 singles.
Score heavy split jerk and then 85% of that heavy single

Back squat

Build to a heavy set of 3 (H3) for the day @ RPE 8 (85-88%)
+
1-2 x 5-7 @ 80-90%H3

Rest 3:00-4:00 b/t sets

Push press

Build to heavy set of 4 (H4) @ RPE 8 (84-88%)
+
2 x 6-8 @ 85-90%H4

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

Every 2 min 16 min

Clean pull
hang clean
2 push jerks

start at 65% and built up