A. EMOM 24
1: 3-6 BMU or 8-12 TTB
2: 10 DB/KB STOH each arm
3: Power Clean + Squat Clean @70-75%
4: 150-200m Run
B.
Mobility/Accessory
Pigeon 2min each
Crossover Symmetry Recovery
A. EMOM 8
2 Snatch
B. EMOM 8
1 Snatch
C. 10 rounds
250/200m Row
rest 1min
A. Mainsite 180301 – Double Helen
3 RFT
800m Run
42 KB Swing 53/35
24 Pull Ups
B. Accumulate 3mins L-Sit
A. Back Squat 5-3-1-5-3-1
*first set at 80%
B. AMRAP 7
50 Double Unders
10 OHS 135/95
A1. Bench/Floor Press 5×5
A2. Tempo Pull Ups 5×3 @1152
*Scale pull ups that allows you to hit at least the 5s concentric tempo. Scale up by adding time, i.e. 6,7 or 8 seconds, to the tempo.
B. 4 RFT – 18min Cap
100m Sprint
15 TTB
15 UB Heavy Russian Swings
*2min active recovery single unders
A. EMOM 8
2 C&J
B. EMOM 8
1 C&J
C.
AMRAP – 12
10 PC 115/80
10 HSPU
10 Box Jumps 24/20
