EMOM’6
From blocks
Power clean+squat clean+push jerk+split jerk
50-62%

3Rounds for quality
1. 1-6RMU
2. DB Bench press 15
3. GHD hams

amrap15
300 m ski
1 wall walk (with a twist)
-every round add one wall walk

A: Tall snatch practice w. Light weight 5 sets

B: Power snatch doubles up to heavy

C: Power clean + push press + push jerk 3x1 @70-75%

6x8min (48min)
1.) Upper body

• 10 crab extension

• 5 downdog+cobra+scorpion

• 5+5 wall lunge rotation

• 10 banded pull apart

2.) Core work

• 10+10 hollowrock+superman

• 5+5+5 cat&cow + side to side

• 10 plank hold rotation

3.) Lower body

• 10m dragon walk/ cossack walk

• 10 90&90 switches + hip open

• 5+5 box step down

• 5 downdog+ pigeon

On The 2:00 x 8 Rounds:

250m Row
Strict HSP

Round 1: 4 Strict HSPU
Round 2: 6 Strict HSPU
Round 3: 8 Strict HSPU
Round 4: 10 Strict HSPU
Round 5: 12 Strict HSPU
Round 6: 14 Strict HSPU
Round 7: Max. Strict HSPU
Round 8: Max Strict HSPU

4 rounds for time of
20m double Kb front rack carry 32/20kg
5 sand bag over bar
10 all bar push press 39/29kg

5 rounds

4 Rope climb
8 1-arm DB oh squat AHAFA
4 wall walks

A: Back squat high bar 5rm
B: Clean pull 5x2
C: Incline Leg press 3x8
D: Hamstring curls 3set

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

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6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats