EMOM 12

Hang power Clean + Power Clean TnG

Building HEAVY Complex OTD.

Band Resisted Russian KBS: 4 x 25. Rest 60s.
– Sumo Stance

Buy in
50cal row (both)

Then
90 pullup
60 box jumps overs
30 wall walks
60 devils press
90 push

Start, finish and after every movement perform 50m front rack lunges w/ 2x DB (20lb) (both)

Buy out
50 cal row (both)

В суперсерии

30 MIN AMRAP

• 30 Double unders
• 3 Strict Pullups
• 6 Pushups (Good form)
• 9 Reverse lunges (not walking)

SCORE IS TOTAL AMOUNT OF REPS

Shoulder press
Push press
Push jerk
Split jerk

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

“ Drag Race ”
Teams of 2 ( You GO , I GO )
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs @9/6kg
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 50/35kg
Round 2 = 60/42,5kg

Timecap : 30 mins

3 ROUNDS
1 min run
15 sit-ups
10 burpees
15 V-ups
20 Wallball Thrusters
6 Turkish Get ups
1 min run
Plank med ball roll x20
-:45 sec rest between rounds-

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg