A) 4 sets/Giant set:
6x 1+1/2 Back squats
6-8 e.l Single leg kb/db deadlifts
Max L-hang or (if less than 10 sec) 30 sec plank
-20min cap-
–
B) EMOM 12mins:
Min1- 15 Kb swings – up to 28/20kg
Min2- 15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
Min3- 15 C2b
Min4- 200m Run (scale to 100m)
-Rest 3mins-
EMOM 9mins:
Min1- 21 Thrusters @L1=25/15kg – L2=30/20kg – L3=35/25kg
Min2- Muscle ups L1=3 – L2=6 – L3=9 (scale to pull ups or c2b + hr press ups)
Min3- 200m Run (scale to 100m)
