EMOM x20
1. 3-6 HSPU (strict)
2. 3-6 MU

• 3x3 shoulder press

Every 90''
1x Clean and Jerk

Between 80 and 90% of 1RM

Every 90''
1x Squat Snatch

Between 80 and 90% of 1RM

EMOM x20:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.

Wednesday

5x5 Pendlay Rows

Metcon:

10 Min EMOM

6 Pull Ups

6 Push Presses

Rest 5 Minutes

10 Min EMOM

5 Thrusters

5 Pendlay Rows

Must drop in wgt if you have non completed rd

Score=Lowest wgt used

EMOM x5
8 Clean and Jerks (60%)

EMOM x5
8 Power Snatches (60%)

http://opexfit.com/september-17-2014/

Row 400m 90% effort
rest walk 3mins x 6
all rows increase pace by 1sec

Notes:
– increase pace by as close to one second as possible each row
– record all row times

4 Rounds
10 Kettlebell Snatch
10 Situp, upper back not touching, legs up
20 Mountain Jacks
Running with ball 80m