5/29/20 – KONA

WARM UP

EMOM for 6min complete:

6 deadlifts + 6 high pulls + 6 elbow pass thrus + (windmills/pass thrus w/ remaining time) - 2min

6 deadlifts + 6 high pulls + 6 hang power cleans - 4min

Then,

2x complex below

 

ADVANCED

STRENGTH

Complete the following complex:

3 deadlifts + 2 high pulls (knee) + 1 hang clean 135/95

**6x**

 

INTERMEDIATE

STRENGTH

Complete the following complex:

3 deadlifts + 2 high pulls (knee) + 1 hang clean 95/65

**6x**

 

BEGINNER

STRENGTH

Complete the following complex:

3 DB deadlifts + 2 DB high pulls + 1 DB hang clean 15/10

**8x**

 

ADVANCED

WORKOUT

EMOM for 18min complete:

Min1: 10 hang power cleans 135/95

Min2: 15 burpees OTB

Min3: rest

Min4: 15 sumo deadlifts

Min5: 20 alt hang DB snatch 55/40

Min6: rest

 

INTERMEDIATE

WORKOUT

EMOM for 18min complete:

Min1: 10 hang power cleans 95/65

Min2: 12 burpees OTB

Min3: rest

Min4: 15 sumo deadlifts

Min5: 20 alt hang DB snatch 35/25

Min6: rest

BEGINNER

WORKOUT

EMOM for 18min complete:

Min1: 10 DB hang power cleans 15/10

Min2: 8 burpees

Min3: rest

Min4: 15 KB deadlifts

Min5: 5R/5L DB snatch

Min6: rest