EMOM 20

• Machine
• High Box Jump
• HSPU
• Rest

Scale HSPU --> DB Press

Alternate A1/A2

A1. Strict dip – 4 x 4-6 @ 1-2 RIR, rest 2:00 before A2

A2. Pendlay row – 4 x 6-8 @ 3/2/2/1 RIR, rest 2:00 before A1

3@70%, 2x3@75%, bs-%, rest btw sets 3min

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

2x3@barbell, 2@up to 70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats

Burgener Snatch Warm Up

Power Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

15min amrap
16/20 calories of machine
4 single arm devils press
6+6 single arm push press
8 box jump, step down

For time

100-80-60-40-20 (cal) Row
75-60-45-30-15 (cal) SkiErg
50-40-30-20-10 (cal) Echo bike
25-20-15-10-5 Burpee box jump overs*, 24/20″

Time cap. 45:00

** IF you want to take this up a notch, you can go for 30/24” box jump overs. NOTE you need to STEP DOWN from the box today (to practice this standard).*

Overview. Long “tempo” pace mixed machine conditioning. You’re looking at a hard, sustainable pace across the machines and steady on the burpees.
Adaptation. Improve your durability in long workouts. Work on your pacing and ability to maintain pace on burpee box jump-overs under fatigue.
Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).
Pace. You’re looking to start at a threshold pace you could maintain for an hour or so. Once you’ve finished the 1st round, you’ll have a good idea where you are and can start to move faster if you think you can hold onto a faster pace.

2-3sets:

10+10 Db row
10+10 suitcase deadlift

EMOM 12 (0:40 work / 0:20 rest)
1) Handstand walk for distance in 7.62m segments
2) Toes-to-bars / Chest-to-bar pull-ups (alt each round)

• Aim for a # of repetitions/set that are repeatable across the 6 sets (e.g. 3 x 12 toes-to-bars/chest-to-bars or 4 HSW segments) with the given rest Intent. Build your gymnastics capacity. Push yourself for bigger sets, especially on toes-to-bars/chest-to-bars as you only have 3 sets of each.

Handstand walk → Wall walk → Seal walk
Handstand push-ups → Reduce ROM (ab-mat) → Standing HSPU variation of choice
Toes-to-bars → Toes-to-rings
Chest-to-bars → Pull-ups

Warm-up

2:00 / 1:00 / 0:30 each @ increasing pace

1) Bike
2) Row
+
Build to workout weight for DB snatches and OH walking lunges
* between sets practice wall walks + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
EMOM 8
1) 6-8 DB snatches + 2 wall walks
2) 4-6 Toes-to-bars + shuttle runs in remaining time
3) Single arm OH lunge (same distance each hand)
4) 12/8 (cal) Row + Burpees over the rower in the remaining time