Week 16 Training: 14.11.18
Today’s training will be one continuous piece. Warm-up for all movements – once the clock starts, you will not stop until you finish your last set of wall balls.
Record where you hit your sets, and where you fail. For your row, mark the number of calories after each set. On the dual kettlebell rack hold, do not drop the kettlebells. Period.
This should take you 40 minutes from start to finish. Maintain your composure during all movements and in all sets. Practice virtuosity.
A. EMOM x 5: 1 Snatch @ 85%
EMOM x 5: 30 Second Row for Calories
EMOM x 5: 100′ Sled Drag @ Heavy
EMOM x 5: 1 Clean & Jerk @ 85%
EMOM x 5: 10 C2B Pull-ups
EMOM x 5: 10 HSPU @ 2×45 Plates
EMOM x 5: 30 Second Dual KB Rack Hold @ 32/24 kg
EMOM x 5: 10 Wall Ball @ 30/20#
B. 10 Minute Recovery Row & Specific Mobility / Soft Tissue Work