EMOM 12 ( AMRAP ) Work 0:45 / Rest 0:15

Minute 1 : Hang Power Snatch 42,5/30kg
Minute 2 : Row Calories
Minute 3 : Goblet Squats 24/16kg

AMRAP 15
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Handstand Pushups
12 Pullups
15 Box Jumps

5 sets of 2 Snatch Balances + 2 OHS
- Start at 50% 1RM snatch balance and build over the 5 sets.

DELOAD WEEK

6x2 pause split jerk @60-70% 1RM
Go every 2min

8 x
New start every 6th minute

Alt A and B

15-18/10-15 Calories (switch machines)
5 Toes-to-bar
10 Pushups
15 Squats
+
A) 10-16 DB Snatches 22,5/15kg
10-16 Sit-ups
10-16 Burpees

B) 10-16 KB Swings 24/16kg
10-16 Box Jumps
10-16 Wall Balls

Bench Press

Sets Of : 5-5-3-3 Go Every 2:00

…Into
Build in 15 Minutes 3 RM

EMOM30
1. 14/10 Cal row/bike
2. 12-14 Alt. DB snatch @22,5/15kg
3. 10-12 Burpee
4. 10-12 Alt. Dual KB front rack front step lunge @2 x 24/16kg
5. Rest

RX:
EMOM6
1. 15/10 Cal row
2. 10-12 Dual DB push press

Rest 1min

EMOM6
1. 8-12 Push up + 6-10 T2B
2. 12-14 Alt. Gorilla row

Scaled:
EMOM6
1. 12/8 Cal row
2. 10-12 Dual DB push press

Rest 1min

EMOM6
1. 6-8 Push up + 6-10 Leg/knee raises
2. 12-14 Alt. Gorilla row

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3 rounds
3 floating clean pull @90-100% 1RM clean
3 seated start box jump
Rest 1,5min

10 Min AMRAP;
10 snatches 30/25KG
10 bar over burpees
10 c2b

Rest 5 Mins
10 Min AMRAP;
7 bar MU
14 wall balls
21 box jump overs