Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

20min E2MOM
10 x 8DL
+ on each round 5HSPU/10 shoulder taps (alt.)

🏃 🚲 🚣 🚸

Three rounds for one minute of:
Air Squats
Push Ups
Sit Ups
Body Rows
Jumping Jacks
Rest

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

120-125% of Max Snatch

• 24 Min E8MOM of:
Ogni 8:00 x 3 sets:
Double KB Death March 30 reps unbroken

One-Arm KB Row 15 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

4 x 8

9 @ 70%
6 @ 75%
3 @ 80%