EMOM – 12
Min 1-3: 2 Snatch @70%
MIn 4-6: 2 Snatch @75%
Min 7-9: 1 Snatch @80%
Min 10-12: 1 Snatch @80+%
+
10min clock
20 Hang Power Clean 95/65
30 Double Unders
20 Pull Ups
30 Double Unders
20 Burpees
30 Double Unders
20 Thrusters 95/65
30 Double Unders
ME Row for meters in remaining time
*Compare to 9.3.15
A1. Back Squat 5×5
A2. Rings to Support 5x15s
A3. Rings to Support (bottom) 5x15s
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9-15-21-27
Cal Row
KBS 70/53
7 rounds
5 TnG DLs
7 Heavy/UB STOH
100m Sprint
-rest 1min
+
3 sets for quality
30 Hollow Rocks
8 Bentover Rows
E2MOM for 6 sets
3 Squat Cleans
30s HS Hold or 30′ HS Walk
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AMRAP 12
10 Burpees lateral jump over bar
20 FR Lunges 75/55
50 Double Unders
OHS 5×3
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10,9,8….1 Thrusters 95/65
*1-3 MU or 5 CTBs after each round
Kipping Fundamentals
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EMOM 24
Min 1: 40s Cal Row
Min 2: 5 TnG DL
Min 2: 40s Wall Ball
Min 4: Gymnastic Skill
