C2
Warm up 10 min easy bike
1 x 30 min 92.5-97.5%
Cooldown 15min

Lepo 1min.

EMOM 24
1) 5 power snatch
2) 12 cal bike
3) round of cindy
4) rest

EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press
d) rest

-rest 2-

EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs
d) rest

EMOM30:
A) 5 power snatch
B) 20-40 DU
C) rest

4 Rounds for time:
10 Thruster @43/30 kg
8 Chest to Bar Pull Ups

• Rest 1 min in between sets

Time Cap: 15 min.

5 rounds Front rack lunges 4 + 4 .
Go heavy.

8 rounds for time:

6 deadlift @100/70kg
10/7 cal bike
10-6 toes to bar / knee raises
10/7 cal bike

Seated Shoulder press 1x5, 1x6

Abs: 3 rounds of
40 Russian twists
30 AMSU
20 Landmine twists
10 Strict T2B
Rest