Wk 3 – May. 15
Monday – Press/WCU Linear + EMOM Mixed MAP
A1. Press @ 11×1, 3 reps x 5 sets, 1:30 min
A2. Weighted Pronated Pullup @ 21×1, 3 reps x 5 sets, 1:30 min – *continue with negative lowering progressions
B. EMOM x 10 minutes @ high effort:
1st – 4-6 Burpees over Box @ 20/24”
2nd – 15 KBS @ 16/24kg
(5 min rest)
EMOM x 10 minutes @ high effort:
1st – 4 L arm Hang KB Snatch @ 16/24kg + 4 Burpees
2nd – 4 R arm Hang KB Snatch @ 16/24kg + 4 Burpees
Earned, Not Given