WARM UP
EMOMx6
Odd: Row
Even 10 banded Good Mornings / 10 RDL

10 Air Squats
10 Back Squats
Pigeon Stretch
Thoracic Stretch

STRENGTH/POSITION/SPEED
Back Squat
6- 10 sets of 3 @ 65-75%

CONDITIONING
“Double Bar”
10, 20, 30
deadlift @ 70/100kg
5, 10, 15
thruster @ 30/50kg

SKILL/CORE
3-5 sets
10 HSPU
rest 20sec
15 weighted sit ups
rest 2mins

——————

WARM UP

STRENGTH
EMOMx12
Odd: 3 Hang Power Snatch
EVEN: 5 Burpee + Push Ups

ACCESSORY
20 V-Ups
20 Bent Rows
15
10
5

Conditioning
50-40-30-20-10
Db Snatch
Box Jumps
Hand Release Push Ups

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WARM UP
2min Machine
2-3 Sets
10 Ring Row with pause
8sec Pull up Hold
6 Arnold Presses
4 Burpees

STRENGTH
4 Sets
8 BB Strict Press
10 Toe to Ring #tight
12 Ring Rows (2sec Pause @90 degree)

ACCESSORY
3 Sets
10 Arnold Presses
Max Effort Double Unders
10 Reverse Flys
ME Double Unders

CONDITIONING – Pairs
20xAMRAP
40 Wall Balls
40 Calories Row
40 Burpee to 6 inch
30 BB Push Press
30 Calories Bike
30 Strict Pull Ups
20 Burpee Box Jumps
200 Double Unders
20 Muscle Up (ring Pull Up + Ring Dips)

————————

WARM-UP
1min Dead Hang
2min COuch Stretch

3 Sets
10 Kipps
5 Muscle CLeans
5 Front Squats
5 Reverse Lunges
5 TTR

STRENGTH
16xEMOM
4mins: 3 High Hang Cleans
4mins: 3 Hang Cleans
4mins: 3 Cleans
4mins: 1-3 Heavy Cleans

CONDITIONING – Pairs

100 Pull-Ups
80 Front Squats
50 Cleans
80 Front Squats
100 TTB

———-

WARM UP
2min Machine
2-3 Sets
10m Duck walk
8 Reverse Lunges
6 Step Ups
4 Kossok Squats

STRENGTH
4×4 Pause Back Squat (@75% 3sec)
ss
Box Jump (for height, real high)

5×5 Half Squat Jumps (speed baby)
ss
10 Box Jumps (Rebounding, normal box jumps)

ACCESSORY
3 Sets
10 RDL
20 Calve Raises

CONDITIONING – Pairs
30 Box Over Jumps (jump right over)
20 Cal Bike
40 KBS
20 Cal Bike
30 Box Over Jumps (jump right over)

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MONDAY

Warm up
2min machine
10 ring row
30sec Childs pose
1min machine
10 hang clean
30sec couch stretch

STRENGTH
a. Build to heavy hang clean

B. 5x EMOM
5 hang clean @75%

ACCESSORY
2-3 sets
10 inverted ring row
10 bicep curls
10 Db Bent row

CONDITIONING – pairs
2100m Row
150 TTB
90 Box Steps