ROOKIE
A.
Alternating EMOM for 6 rounds (42min)
1. 5 Clean and Jerks
2. 10 Overhead squats
3. 10 Burpees
4. 20 Sit ups
5. 20 Kettlebell swings (russian)
6. 40 Mountain climbers
7. Rest
INTERMEDIATE
A.
Alternating EMOM for 6 rounds (42min)
1. 5 Clean and Jerks 60/40kg
2. 10 Overhead squats 20/15kg plate
3. 12 Burpees
4. 20 Sit ups
5. 30 Kettlebell swings (russian) 16/12kg
6. 60 Mountain climbers
7. Rest
(Session Goal:
1. 15s, 2. 20s, 3. 30s, 4. 40s, 5. 40s 6. 40s)
COMPETITOR
A1.
Snatch (squat)
1-1-1-1-1
No rest
A2.
Overhead Squat
1-1-1-1-1
Rest 3 min
B.
Alternating E4MOM for 3 rounds:
1. 30 cal Row
2. 30 cal Air bike
(B takes 24min, each effort needs to be waaaaayyyy outside your comfort zone, We are doing an Anaerobic Lactic ES test, so this needs to be at an RPE of 20
Pay attention to postures and mindset during the effort)