3x4 clean deadlift

EMOM24
A) 12 wallball
B) 7 pull-ups
C) 10cal skierg
D) 20 sit-up

For max reps

• Tabata dumbbell box step-ups
• Rest 1 minute
• Tabata GHD sit-ups
• Rest 1 minute
• Tabata push presses
• Rest 1 minute
• Tabata bar-facing burpees

2-3sets:

20m walking lunge
40-60m D-ball hold

tempo snatch pull + snatch pull + power snatch

7' EMOM
3 TNG power snatch @rpe 7

3x3 OHS w/ bands and plate/KB's at the end of barbell
- Go light and focus on your movement and the stability of your shoulders
- Rest 2-3min btw sets

1) BACK + FRONT SQUATS

A) BACK SQUAT

1X10 @60KG
1X8 @65KG
1X8 @70KG
1X8 @75KG

B) FRONT SQUATS

1X5 @55KG
1X5 @60KG
2X5 @65KG

2) METCON

2 SETS OF:

AMRAP 4:
-80 DU
-8 bMU
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min-

AMRAP 4:
-80 DU
-18 C2B
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min then start again-

3) ACCESSORIES

A) 4 ROUNDS FOR QUALITY:

-45s SB Bearhug Hold (Heavy)
-Mixed KB Rack Walk 30/30m
-15-20 Hip Extension (GHD)

B) 4 ROUNDS FOR QUALITY:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Extension
-10-15 DB Z-Press

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

Emom
Row
Power clean
Bike
Kb swing
Plank hold
Rest
7 rounds
40 kg clean

For time

• Run 400 meters
• Max-reps strict pull-ups