EMOM 4:
2 muscle snatch
2 snatch balance to deep power

• tyhjällä tangolla joka minuutti!
• muscle snatch: keskity työntämään polvi lukkoon ja sitten vetovastuu käsille
• snatch balance: tanko lähtee niskan takaa, työnnät tangon suorille käsille ja jalat laskeutuu power vastaanottoon lähelle 90 asteen kulmaa

30' EMOM
1: 40" DU practice
2: 30" plank hold
3: 40" burpee
4: 20" superman hold
5: moderate pace cardio

score is total reps

4x Superset

• 8-10 Hip Thrust
• 8/8 Bulgarian Split Squat

*rest 2-3min between rounds

3 x amrap 5, rest 2 between 5 min amraps

10 box step up 22,5kg db
10 alt hand db snatch 22,5kg
Rest 2 min

10 kb swing
10 burpee
Rest 2 min

10 strict pull up
10 linkkari

For time

• 7/10-calorie Echo bike
• 1 legless rope climb to 15 feet

1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”
While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders
Goal: 10 min.

10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern

Week 1: Hyrox Intervals

16x 90s on/30s Off

A
1) Ski/Echo/Row
2) Sled Push
3) Ski/Echo/Row
4) KB Farmers Carry

B
1) Shuttle Run
2) Burpee Broad Jump
3) Shuttle Run
4) Lunges

ACCESSORIES (OPTIONAL)

• Core Tabata

ALLOUT!

5rds for time:
-15t2b
-10m hsw

Try to go unbroken.