EMOM16

20 x Bradford press
15 banded face pulla
16 alternating dB bench press

Rest 1 min

3 SETS FOR QUALITY
6 Inch Worms
6/6 Side Plank Rotations
12 Alt. Bird Dogs w/:02 Pause
-Rest as Needed b/t Sets-

3rds for time:
-15 c2b
-7.62m handstand walk (2.5m min)

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories

B. 10 wall balls 9/6 kg
5 pull ups
20 double unders

C. 15/12 cal bike
10 barbell SDLHP 30/20 kg
8 box jump overs (24/20”)

Rotate stations for total 2 rounds per each

Find a technically solid weight for the following complex:

snatch pull - hang power snatch - power snatch

Complete 7 sets, for quality

• 3 back squats
• 10 GHD sit-ups
• 10 back extensions

Hang power clean
4-5x 2 @70-75%

Clean & jerk
4-5x 1+2 @77-80%

Push press
4x 5 @moderate

A: 2,5km run warmup
B: 2 rounds
3 min amrap
10 FC Lunge walk
10 Push ups
1min rest
3min amrap
10 alternating Kb Snatch
10 FLR Burpees
1min rest
3min amrap
10 alternating Kb Gorilla rows
10 Goblet squat
1min rest
3min amrap
5x/arm SA Kb press
10 Double Kb swing
1min rest

15 min amrap

• 50 Double unders
• 10 Devils Press 2x17.5kg DB

SUPERHEAVY WEEK 12/15

---

WARM UP SAMA

---

CLEAN + SPLIT JERK
2[1+1]@92-97% jerk-% pal 2min

---

FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@80% pal 3-4min

---

BLOCK / RACK PINS DEADLIFT below knee
3x1@125% dl-% pal 3min

---

DEAD SHOULDER PRESS (~90° - ~80°)
4x1@85% *rest for 120 sec between reps

---

---

ACCESSORY EXERCISES SAMA