Weightlifting

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • Snatch – 73%x3, 78%x2, 83%x1, 76%x3, 81%x2, 86%x1, 78%x3, 83%x2, 88%x1

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • Clean & Jerk – 73% x (3+1), 78% x (2+1), 83% x (1+1), 76% x (3+1), 81% x (2+1), 86% x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1)

Death by complex squat speed ladder. For as long as possible, for 10 minutes, complete:

  • 1x rope climb, legless (15ft)
  • Deadlift clean + Hang clean + Full clean + Jerk 70 kg
  • Deadlift clean + Hang clean + Full clean + Jerk 80 kg
  • Deadlift clean + Hang clean + Full clean + Jerk 90 kg
  • Deadlift clean + Hang clean + Full clean + Jerk 100 kg
  • ….

EMOTM, 33 minutes perform:

  • Minute 1 = 4x overhead squat 60-70kg
  • Minute 2 = 10x strict handstand push ups
  • Minute 3 = 10x GHD sit ups + 4 Pistol Squat

EMOTM 16 minutes

  • Even minute: 4 Ground to Overhead 80kg + 5 chest to bar pull up
  • Odd minute : 10 cal row