1 Snatch EMOM 12
Build as desired. Make each one as perfect as possible.
Starts at 15 minute mark, 3 minutes after snatch EMOM. Start light then work up again.
Build to a heavy triple.
1 ROUND (5:00 Cap)
25’ Walking Quad Stretch
5 Air Squats + 10 Step-Ups
25’ Walking Lunges
5 Air Squats + 10 Step-Ups
25’ High Knees
5 Push Ups + 5 Ring Rows
25’ Butt Kickers
5 Push Ups + 5 Ring Rows
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run
(No Measure)
2-3 SETS
21 Bicep Curls (7/7/7)*
20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)
*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!
(No Measure)
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)
2 ROUNDS
100m Run
10 DB Deadlifts
10 DB Hammer Curls
10 DB Strict Press
Into…
2 ROUNDS
100m Run
10 DB Hang Power Cleans
10 DB Push Press
5×2
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
5 ROUNDS FOR TIME
200m Run
15 Hang Power Clean (95/65)|(65/45)
9 Shoulder 2 Overhead
(Score is Time)
Run 800 meters, then:
BARBELL TECH WARM-UP*
3 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
5 Rounds for time of:
15 KB Swings
15 Air Squats
(Score is Reps)
8 minute time limit, scale weight and reps accordingly. Make it BURN!
If this is not enough, do 100 burpees immediately after finishing and wait for the Thursday Massacre.
53lbs/35lbs