Wk 2/4 – Build/8
Monday – Sn Complex + Upper EMOM + Upper Ecc
A. Snatch Pull. Floating Squat Snatch. OHS 1.1 – work through 8-10 sets of complex – good positions
B. EMOM x 10 minutes
1st – 2-5 Strict HSPU or 3-7 Kipping HSPU – scaled with 3-5 Push Press
2nd – 2 quick Rope Climbs to top – try legless or seated from the ground for 1 of them – scale with 50ft sled pull with pulling rope or Supinated Barbell Bent Over Rows for 6-10 reps
C. EMOM x 10 minutes
1st – 3-6 Kipping Ring DIp/Strict Dips – scaled with Ring Pushups/Pushups or DB Bench Press 6-8 reps
2nd – Bar Muscle Up Practice/10 Kipping Pullups/Banded Pullups on J-Cups/Pronated Negatives – Slow/Neutral Grip Pullups
D1. Tall Kneeling DB Press @ 41×1, AMRAP unbroken @ tough loading x 3 sets, 1 min
D2. DB Bent Over Rows @ 40×0, 1 min AMRAP @ tough loading x 3 sets, 1 min
Earned, Not Given