EMOM 6

Snatch + OHS

Pause snatch

(pause 2s when cathing the bar)

7x2 60-70%

Snatch drop

5 x 5@Light weight

"Deep End"

5 Rounds:
1 minute calorie row
1 minute power cleans (115/85)
1 minute lateral bar burpees
1 minute rest

Kilos: 52/38

3 rounds:
20/10cal Row
10m+10m Single Arm DB Walking Lunge
5-10 TTB

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Thoracic Flow video + Hip Flow video

CONDITIONING

2x3 rounds for time:

30/22 cal Row
30/22cal Airbike

Rest 5min and repeat again!

Target: Hit both 3 rounders with RPE 4, your times can vary on the second set, but keep the intensity high!

Tailoring Options:
Use any 2 machines 

WEIGHTLIFTING

Power Snatch

Every 30sec for 15 set (7,5min)

RPE 3+, light and fast

2R:

for 6 min:
60 Ring rows
remaining time AMRAP pushups

1 min rest

for 6 min:
700 m run
remaining time AMRAP air squats

1 min rest

1a) Single Arm DB Floor Press in Bridge: 4 x 6-8 reps /side. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
- Goal: Superset - all sets should be challenging.

Front squat
3x1r
1 rep in the tank.
Rest as needed.