EMOM x12:
1. 30s Max Strict HSPU
2. 30s Max Kipping HSPU
3. 30s Max Push-ups
4. Rest
3-4 sets:
30s Face pulls,
8-12 KB Bent over rows,
10-15 GDH Sit-ups
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
A Kilo website. All rights reserved.
