EMOM 10

Even : 4 pull ups + 3 C2B
Odd : 5 strict hspu

negative (top down) clean
negative (top down) snatch

Circuit of 5s:

SA Swing x5/
Clean x5/
snatch (or partial snatch) x5/
KB Row x5/
Torsion Control x 5/
Brant St run

Strict pull-up Ladder: Rest 1' between sets
2-4-6-8-8-6-4-2
https://vimeo.com/175741058
Use weight if possible

HS hold & kipping pull up

Skills conditioning:

EMOM12
1. 1-2 set of kipping pull up (20-30s rest between sets) 2. 20-30s wall facing hs hold/free stand hs hold
3. 10-12 V-ups/tuck ups
4. rest

Laatua vastaan tehtävä treeni.

Find 5-3-1 rm

Complete as many rounds as possible in 20 minutes of:

• 10 chest-to-bar pull-ups
• 10 handstand push-ups
• 20 hip extensions

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

Find 3RM Strict Dips on P-bars

WL
Snatch
A. Work up to a heavy single from above the knee
B. Work up to a heavy single from below the knee
C. Work up to a heavy single from the ground

Conditioning
"Nancy"
5 RFT:
400m Run
15 OHS

Stamina Condiitoning
EMOMx10:
Odd: 5 Kipping HSPU
Even: 10 Wall Balls

11 pull ups
11 kb swings @ 32/24kg
11 burpees