15' EMOM
1: 5/5 kickstand dbl KB deadlift
2: 5/5 gorilla row
3: 10-20" active hang

posted on Thursday

E90s x15:
a) 3 power snatch + 3-6 bar over burpee
b) 3 power snatch + 3-6 high box jump (75/60)
c) 3 power snatch + 4-8 cal machine

Target: Snatches either TnG or fast DnG, work ~45s.

WOD

AMRAP 14
10-15-20-25-30-35...
Push Ups
Air Squat
V-Ups
Box Step Ups 24/20"

• Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
• Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
• Equipment: Medium weight.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) AMRAP 20
300 Meter Run
20 Russian Twists total
5 KB Windmills each

• Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION
B) WARMUP
As above

C) EMOM 8
As above

D) AMRAP 20
As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

E) LIZARD POSE
As above

45 - 60 minutes @ Zone 2

Every 5 minutes

1 - 2 minutes pulling Skill

It's rest day! :)

1RM from salikisat

3 rounds of:
5+5 Pallof presses
15 KB swings
20 alternating DB snatches
25 KB deadlifts
Rest

EMOM3 x 5

Power Clean 4-4-4-4-4

60%