EMOM for 20 Mins
1 min Rest
1000m Run (CHECK IN)
5 Rounds of
10 Jumping air squats
10 HR Push ups
1000m Run (CHECK OUT)
*15 Min Cap
Warm up – 4 Min general + 4Mins Snatch Movements
EMOM 18min – 1 Squat Snatch
Weight must increase EVERY SINGLE MIN!
If you miss, drop to previous weight and hit a double, if you miss the double, drop and hit a single..if successful then back up to a double.. and so on..
In 14 Mins build to a daily max;
Power Clean DIRECTLY into a Push Press
(look at receive position in the power clean to be able to drive out)
DT with a Twist..
Increase load by at least 5 kg each round
A1) Waiter shoulder press KB x 8/12
A2) Seated Db straight arm raise x 8/12
B1) Db arnie press x12
B2) Negative HSPU’s/Hs Hold x 5/20s
C1) Wide grip upright row x8
C2) Partner side raises x failure