EMOM x 4mins:
6 Thrusters (Light load)
Rest 1 minute
EMOM x 4mins:
4 Thrusters (Moderate load)
Rest 1 minute
EMOM x 10 mins:
2 Thrusters (Heavy load)
*Use the first two EMOM’s as warm-up efforts in preparation for the final EMOM. Aim to go as heavy as you can for the 2 reps, maintaining weight across the 10 minutes.
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In 3 minutes: 50 Double-unders 30 Deadlift 60/40kg Max reps Dips Rest 3 min. In 3 minutes: 50 Double-unders 20 Deadlift 80/55kg Max reps Dips Rest 3 min. In 3 minutes: 50 Double-unders 10 Deadlift 100/70kg Max reps Dips Rest 3 min. In 3 minutes: 50 Double-unders 5 Deadlift 120/85kg Max reps Dips
