8 min EMOM
3 Power Snatches, 78% 1RM
Complete as many rounds as possible in 7 mins of:
5 Squat Snatches, 62.5/42.5kg
30 Double Unders
8 min EMOM
3 Power Snatches, 78% 1RM
Complete as many rounds as possible in 7 mins of:
5 Squat Snatches, 62.5/42.5kg
30 Double Unders
1RM Back Squat
Record your best Back Squat 1 rep max lift.
Every 1 min for 12 mins, alternating between:
10 Toes-to-bars
7 Burpee Box Jump Overs
15/12 Row Calories
10min EMOM
Every minute on the minute
1 Power Clean & Push Jerk, pick load
Every 4 mins for 16 mins do:
7 Deadlifts
20/17 Assault Bike Calories
Intent – Heavy Deadlift for 7 and bike sprint for 20/17 Cals. Cals to be completed AFAP.
A. Build to a heavy Push Press
Then
Every 2 mins for 20 mins,
alternating between:
Minutes 0,4,8,12,16 – 3 Push Press @ 85% of A.
Minutes 2,6,10,14,18 – 30/25 Row Calories
Every 1 min for 15 mins, alternating between:
6 Deadlifts, 70% 1RM
15/12 Assault Bike Calories
Rest 1 min
Every 1 min for 18 mins, alternating between:
5 Power Snatches at 75%
15 Wall Balls, 10/6 kg
Toes To Bar Max Effort (Unbroken)
Every 4 mins for 24 mins do:
10 Deadlifts, 70% 1RM
10 Burpees
Run, 200 m
Every 1 min for 25 mins, alternating between:
5 Push Jerks, 80% 1RM
8 Burpee Box Jump Overs
10 Toes-to-bars
Run, 200 m
Rest 1 min
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups
Then
EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups
Then
EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees