EMOM 10

3 Squat Cleans

50-60 % of Max Clean

Toes To Bar progressions

• Hanging tuck
• Hanging knees to chest
• Hanging leg raises
• Bent knee toes to bar
• Toes to bar

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5 set on it.
Move to next progression and start over.

2 Rounds, every 2min:

1. 6 Back squat @70%
2. 4 Back squat @75%
3. 2 Back squat @80%

21-15-9
Thrusters 42,5/30kg
pullups

21-15-9 for time:

• burpees
• wallballs

12min EMOM
Odd mins
3 x Power Snatch
5 x Overhead Squat
Even mins
3 x Power Snatch
5 x Snatch Push Press (push press behind neck w. snatch grip)

Heavy but manageable weights.

Every 90 seconds for 15min:

1 snatch @ 3RM (Dec. 30th, 2015)

2 Rounds For Quality
15-12-9
AHAP

EMOM 12

@ 71% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

EMOM 12

@ 68% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat