4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS

For time
30 power snatch 40kg
30 overhead squat
30 squat snatch
Ogni minuto inizia con 5 v up

CONDITIONING
45min EMOM:
1) Row/Airbike/Bike/Ski/Run…
2) Alternate between A and B
3) Rest

A: 3 Power Clean + 3 Front Squat + 3 Jerk

B: 1 Rope Climb + 2 HSPU + 3 pull up

5 min light cardio (bike, row or run)

Then barbell warm up (empty barbell)
2 rounds

5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

Strength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk

• try to increase weight 3-4 times throughout.
• barbell must not touch ground between squat clean and hang squat clean.

24min/6 rounds

1. Min 5 hspu
2. Min 5 mu
3. Min 30 du
4. Min rest

10-8-6-4-2 back squats

Rest 2min between sets

For time :

21-15-9

Calories Bike Erg
Thrusters 42,5kg

TC 6

TABATA 12, 30/30
1. Hang clean
2. Hang squat viran
3. Truster
4. Hang power snatch

EMOM 10, 1,5min
Push Jerk, sarja 5-5-3-3-1-1-1-1-1-1

EMOM 6, 1,5min
DDB Curls 10+ DB Triceps 10

Amrap 5
6 round di the chief 50kg
Max cal bike erg
5' rest
Amrap 5
5 round di the chief 65kg
Max cal bike erg
5' rest
Amrap 5
4 round di the chief 80kg
Max cal bike erg

5x3 /3min
90-95%