LET’S GET PHYSICAL

A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds

B. 10 EMOM of: 1 (Legless) Rope Climb

C. For distance:
4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg

score: total meters

LET’S GET PHYSICAL

A. Empyt Barbell Drills

B. Snatch Tech work:
1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position

C. Snatch Waves
Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%

LET’S GET PHYSICAL

A1. DB Bench Press 4 | 8-12 | 0 in Tempo 2-0-X-1
A2. KB Gorrila Rows 2-4 | 8-12 | 3" in Tempo 2-0-X-1

B. 2 Rounds of 4 minutes on/ 2 minutes off, of:
600/ 500m Row in remaning time ME Calories on Ski-erg
600/ 500m Row in remaining time ME Calories on Echo Bike

LET’S GET PHYSICAL

A. Strict (weighted) Pull Ups
2-4| 8-12| '90 in tempo (2-0-x-1)

B. 5 Rounds for time of:
400 m Run
20 Toes to Bar

C. Accessory Work:
Lower Back tabata style 12 sets of 20 seconds
- bridges hold (voor de advenace on one leg)
- arch holds
- superman hold on knees; left arm right leg
- superman hold on knees; right arm left leg

LET’S GET PHYSICAL

A1. Alternating Leg Front Rack Box Step Up 3 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 3 | 20 | '60

B. Chin Ups 2-4 | 8-12 | '90

C. 4 rounds of:
1st minute: Sled Drag anyhow @BW for distance*
2nd minute: rest
3rd minute: Ski-erg for Cals
4th minute: rest

Score: Total Calories
*20 m distance = 3 cals

LET’S GET PHYSICAL

A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk

LET’S GET PHYSICAL

A1. Bench Press 5 | 8 - 12 | 0"
A2. Double Dumbell Bent Over Row 5 | 10 - 15 | 3"

B. Alternating 18 minute EMOM of:
1st minute: 40 sec Chin Hold over Bar
2nd Minute: 12/10 Ski Erg Cal
3rd minute: 40 second Handstand hold against wall
4th minute: 8 x ( Push Up + Shoot Through)
5th minute: 40 second Hanging Tuck Hold
6th minute: Rest/Walk

LET’S GET PHYSICAL

A. 1 Clean Shrug + 2 Squat Clean + Jerk 6 | 1 | 2 "

B. 3 Rounds for time of:
10 Front Squats 70/50 kg
15 Burpees over the Bar
20 Toes to Bar

LET’S GET PHYSICAL

36 minute Partner AMRAP of:
30 Cal Row
15 Rope Climbs
60 Cal Row
30 Bar Muscle Ups
120 Cal Row
60 Handstand Push Ups