Find your 1 rep max of the day

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nousevilla painoilla, tauot 2 min.

EMOM for as Long as Possible

7 Thrusters (35/25kg)
7 Bar over burpees

Every minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

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23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 7,5m out/7,5m back)
*Add 5 burpee pull-ups after each round.

Build up to 2 RTM in 20min

-Aim for consistency in every rep
-No TNG
-Re-grip at the bottom
-No extra resting between reps

Prior to 8:00, complete:

3 rounds of:

• 6 chest-to-bar pull-ups
• 6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

Prior to 16:00

3 rounds of:

• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

Prior to 20:00

3 rounds of:

• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00

3 rounds of:

• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

*Only If all reps are completed, time cap extends by 4 minutes.

Three heavy sets of three, with increasing load

Every 2,5min 5 rounds

1 Clean & Jerk 80% ->

Work up to a 3RM of the day in 20min.