IM60
Part A.
12 minutes
partition the following anyway
50 ghd sit ups
50 hollow rocks
50 ab mat sit ups
*stretch with any remaining time.
Part B.
For time.
1200 m Run
5 rounds
15 kettlebell squats 53/35*
21 kB swings 53/35
*hold the kettlebell any way.
IM30
Ski or row 800m
Then 8 rounds
6 pull up or ring rows
8 hand release push ups
10 air squats
IMBUILD
Part A.
5 min emom*
6 squat snatch
*this is to improve barbell cycling. Use a weight that you wonโt fail and focus on smooth reps and consistent form. (Mayhem Strength)
Part B.
Power Snatch
7×3
Use the 7 sets to build to a heavy touch and go triple. Strive for quality of movement and quantity of weight.
Part C.
5 sets for quality
15 hip extensions
5 glute ham raises