𝗘𝟮𝗠𝗢𝗠 𝘅 𝟲

2 Hang Snatch + 2 Overhead Squats

"Wrong Key"

10 Rounds for time:

9 Burpee Pull Up
9 Single Arm Dumbbell Thrusters 22.5/15 kg (50/35 lbs)
9 m SA DB Overhead Walking Lunges 22.5/15 kg (50/35 lbs)
2 Wall Walks
Rest 30 sec between rounds

Timecap 25 min

Thruster/OHWL: Alternate Arms each Round

A1: Strict ring pronated grip pull ups 3set
A2: Broad jumps 3x3
B1: Strict ring supinated grip chin ups 3set
B2: Broad jumps 3x3
C: SA Kb rows 3set
D: DB powell raise 3set
E: Db biceps curls 1xMax

In teams of 2
1000m row
3 rounds
30 KB deadlifts@2x24/16 kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
1000m row
2 rounds
30 KB front squats
30 burpee box jump

30 V sit ups
-into-
1000m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar
Time cap: 40 mins

Front Squats:
Find heavy 3 rep

For time:
15 Strict Toes to Bar
50 Double Unders
12 Strict Toes to Bar
40 Double Unders
9 Strict Toes to Bar
30 Double Unders
6 Strict Toes to Bar
20 Double Unders
3 Strict Toes to Bar
10 Double Unders

EMOM x 32
1) bike
2) 1-3 rope climb
3) ski
4) 5-10m hs walk scaled 2-3 wall walk

Target average hr zone 2

EMOM8:
a) 10-20 russian kbs
b) 6-10 + 6-10 alternating cossack squat

Target: work 30-45s / min.

Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.

5 x 8

5 x 8

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25/:25 Ball Bottom Foot Massage
MIN 2 - :50 Foam Roll favorite spots