15 EMOM:

1. 3-5 bMU or 7-10 any other practised scaling option
2. 10 thrusters 40/30
3. 10 bar over burpees

Deload
5x35%
5x45%
5x55%

For time :

15-12-9

Burpees
Pull Ups

TC 6

Clean & Jerk 1 RM

Find in 20 minutes Clean & Jerk 1 RM

AMRAP 22 " Make your own WOD "

First movement : 20-40 reps, Bodyweight movement. ( Air Squat, push up, Burpees, Double Unders, Single Unders, Box Jumps, Sit Ups....etc.)

Second movement : 5-10 reps. Barbell movement. ( Squat, Clean, Snatch, Deadlift, Thruster, Jerks....etc.)

Third movement : Ergo 25-35 calories. ( Ski, Row, Echo Bike, Bike Ergo or Run 400m )

Fourth movement : 8 - 12 reps. Barbell movement. Not same than first one, but same weight.

Fifth movement : 5 -15 reps. RMU, BMU, CTB, Pull Ups

You have 15 minutes time planning your own Workout, including warm up in this workout. General Warm Up is beginning.

EMOM14

Odd: 3 front squat
Even: 3 weighted pull up

• 7 sets each

Barbell warm up:
2 Rounds with an empty barbell for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push jerk
5 Front squats
5 Hang muscle cleans
5 Thrusters
Rest as needed between rounds

Skill and build up:
3 rounds
3 Snatch grip shrugs (just shrug, no leg drive)
3 Hang high pulls
Go every 90s.

AMRAP35:
1 min machine
16 alt. pistol squats
12 t2b
1 min machine
2-4 wall walk
20 abmat sit up
1 min machine
50 du
8+8 kb snatch @ 16/12kg

• Keep the heart rate 75-80% from max!

EMOM 5

3 x Tall Clean + 3 x Tall Jerk

Light Weight

Hang squat clean
8x2r @ 75%
Go every 75s.