E2MOM
5 x 3-position squat snatch
(Hips, Above the knee, Floor)
4 x 3 min on / 1 min off
RX
A)
7 OHS @42,5/30
7 Lateral bar over burpees
21 DU's
B)
Max sustainable cal erg of choice
SC
A)
7 OHS @30/20
7 Lateral bar over burpees
21 SU's
B)
Max sustainable cal erg of choice
Rest / Open Gym
EMOM+AMRAP:
EMOM 18
1) Row
2) Bike-erg
3) DU
2)
AMRAP 18
5 pull-up/ring row
10 push-up/hr push-up/box push-up
15 air squat
AMRAP30 in teams of 2
7 T2B
7 Target Burpees
7 Wall Balls
7 Box jumps
E3MOM
5 x 3-position squat clean
(Hips, Above the knee, Floor)
E3MOM
5 x 3 Tempo Split Jerk
1 sec pause on the bottom of the dip + 1 sec pause on catch / split
Rest / Open Gym
E3MOM
5 x 3 Back Squat + 3 seated box jumps
3 rounds 40 sec on 20 sec off
3 rounds as 30 sec on / 30 sec off
EMOM24
E2MOM
5 x 1 Power Snatch + 2 Hang power snatch
E2MOM
5 x 3 Snatch Balance
3 rounds for quality
10 Sots press
10+10 Hollow Flies
10+10 Banded Clam shell
Rest / Open Gym
40min AMRAP: bodyweight workout
5 c2b/pull-up/ring row
5 burpee
5 air squat
5 push-up
5 abmat sit-up
50 su/du/co
500m row/ski or 1000m bike-erg or 40cal echo
Rest / Open Gym