EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets

3 x e3min: 8-7-6 deadlift @ RIR 0-1

4:00 BikeErg @ easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 rounds
10 Jefferson curls
5/side KB Hike cleans, alternating
5/side Cossack squats, alt
+
Build up to working weight for KB clean and jerks
* Practise lateral burpees over the rower between sets
+
Once through
12 (cal) SkiErg
6 Lateral burpees over rower
12 (cal) Row
6 KB Clean and jerks @ workout weight
12 (cal) Echo bike

🌸🐥🏵🐧🌺🦉🌸

squat snatch 1RM

5' AMRAP
5 power clean
5 front squat
5 thruster
5 pull up

Every 90 s x 8 sets:
1 power clean + 1 hang squat clean + 2 jerks

♠️♥️♦️♣️

4 x 8 reps

Go every 2:30

5 burpees to target
5 american swings
5 push-ups