EMOM 12
Min 1: 60 DU
Min 2: Hang DB snatch 10/side 27,5kg/20kg
Min 3: 2 legless rope climbs

EMOM 12
Min 1: 2 rope climbs // L2 legless
Min 2: 50 DU
Min 3: 8/side single arm push press 25/17,5kg

Power clean+front squat+jerk

9min EMOM: Power Clean + Push Jerk

1-3min: 3 PC&J Drop and Go
3-6min: 2 PC&J Drop and Go
6-9min: 1 PC&J

Add loading after 3min and 6min.

EMOM 10

Alternating (5 sets each)
14 Bar facing burpees (open standard)
65 DU

1-1-1-1-1

every minute complete 2 snatches from the floor 3 sec pause below the knee
-use 60-70% of 1RM

3 rounds for quality

30 sec barbell front rack hold @ 90/60kg
20 Russian KB swings @32/24kg
15 wall ball shots

-rest as needed between the movements and rounds. Goal is to get perfect reps and this is NOT for time.

3 rds for quality

8 Deadlifts
8 Hang power cleans
8 push jerks

L1: 60/40kg
L2: 70/45kg

TC 10 min

Try to improve your barbell cycling and do big sets.

21-15-9
DB/KB snatch alternating
Burpee over DB/KB

-new open burpee standard, jump down and jump up.

Cap: 10 minutes