EMOM 12

1) 6-10 T2B
2) 10-20 Push-Up
3) 6-12 Pistol

MAX 40s work

3-5 x 2 halting snatch at hip

-Start from the floor, bring the barbell to the hip, halt, snatch at hip. Focus on agressive use of glutes at hip!

3-5 x 1 hang snatch, halt 2 sec at the bottom. The working sets are all snatches above 75 %

6 x in 5min:

• row 500m
• 10 front squat 90/60kg

20 minutes:

• 3-position power clean + 2 x push jerk

8 rounds for a total of 40 min:

In 4minutes:

• 10 back squat
• 10 + 10 db snatch (medium weight)
• remaining time rowing damper 0
• 1 min rest

8 rounds for time:

• 1 snatch (75% of 1RM)
• 8 toes to bars
• 8 pistols (alternating)

Three heavy sets of three (100% of 1RM snatch)

For 20min

• du practice
• advanced do "flight simulator"

On the minute for 16min

odd: 6 front squats @ 65-70% + rest of the minute kipping t2b
even: rest

You can add weight after the fourth set of front squats. No failing!

3 rounds for time:

• 6 hang power clean @ 70/45kg
• 12 wall ball
• 18 box jump