Skill Practice :

Make your own drills for RMU or BMU.

Use 15 - 20 minutes.

12 min EMOM
ODD 15 T2B
EVEN 10 alternating dumbbell snatches 22,5kg/15kg

Rx´d

For time:
15 ttb
15 power snatch @60/40kg
30 deficit hspu (20kg plates)
15 power snatch
15 ttb

Scaled

For time:
10 ttb
15 power snatch @40/30kg
30 push up
15 power snatch
10 ttb

Target under 6min, time cap 8min

Back squat

4x3 (1-3reps in tank)

AMRAP 12

7 Box Jumps
14 Box Step-ups
200m Run
0:30 Deadhang

Strict Chin-Ups

6 x 4 Go Every 2:30

Use band or weight

Card Deck 4.0
♥️ Man Maker with out thurster
♣️ Thurster
♦️ Box over with dumbbell
♠️ Row/ ski 9/ 6 cal

In pairs YGIG (share reps)
- 30 deadlifts (125/85kg)
- 400m run
- 30 kb swing (32/24kg)
- 400m run
- 30 ohs (50/35kg)
- 400m run
- 30 burpee
- 400m run
- 30 pull-ups (c2b)
- 400m run
- 30 box jumps (60/50cm)
- 400m run
- 30 db squat clean (2 x 20/15kg)
- 400m run

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10/10 Single Arm Banded Rows
10/10 Single Arm Banded External Rotations
-Rest as Needed b/t Sets-

EMOM30
a) rope climb training / lying to standing
b) air bike
c) rest
d) 4-8 double db devil's press
e) bike / ski erg
f) rest

Work 30-45s / min.

Target: HR 70-80% of HR max, @zone 3.