A) EMOM 12 mins:
Min1- 10 double kb snatches @L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg
Min2- 5 Clusters @L1= 45kg/25kg – L2= 55kg/35kg – L3= 70kg/45kg
Min3- Ring dips L1= 5 – L2= 10 – L3= 15
B) 10 mins to build to 6 rep max deadlift
C) For time:
20 Pull ups
20 Kb swings @ L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg
10 Box jump overs @L1= 20inch/16inch – L2= 24inch/20inch – L3= 30inch/24inch
15 Chest to bars
15 Kb swings
10 Box jump overs
10 Bar muscle ups
10 Kb swings
10 Box jump overs
– 12 min cap –
