Partner workout:

• 50 wallballs
• "J.T"
• 50 wallballs

EMOM 32

1) box jump
2) toes to bar
3) Bike erg
4) wall ball 9/6kg

• pick difficult but doable scale
• work steady 50s. at a time
• goal is to get consistency in the movement

CONDITIONING

“Seven”

7 RFT:
7 HSPU
7 Thruster
7 TTB (K2E)
7 Deadlift
7 Burpee
7 KBS
7 Pull-Up

RPE 3-5, go by feel.

Target: sub 28min. Time Cap 35min

Loadings:
Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

Tailoring Options:
Decrease loading
HSPU→ use an ab-mat

Note: original Seven has Knees to Elbows. OG fire breathers should do the workout with them, instead of TTB.

Lite:
“Fiver” do the same workout with 5 rounds and 5 reps each movement. Or do this as a partner wod, “IGYG”.

This will be a long session just focusing on the Snatch.
After warming up;

Then building up to a heavy max:
80% x 1
85% x 1
90% x 1
95% x1
100% x1
105% x1
110% x1 (this would be amazing)

This should be a squat snatch.

Build up to a solid 3RM
Use the rack or platform

Alternate;
1. 10-15m HSW
2. 10 db bent over rows 2x22.5kg
3. 10-15 t2B
4. 10 rower tucks
5. Rest

We will go through some HSW progressions and skills before the workout

5 - 5 - 5 - 5 - 5

2 rep reserve every set

3 pos Snatch

Set 1 @ 65%
Set 2 @ 70%
Set 3 x 2 @ 75%

3-3-3-3-3

2 rep reserve every set

EMOM 12

1) 6-10 Wall Ball
2) 6-12 Pull up
3) 1-3 TGU (KB)