Cool Kemp

Cool Kemp

Warm up: 5 min row (60-70%)
Pre-Mobility: T-spine on roller x 3 positions
Classic also hold bottom overhead squat x1:30min with empy bar

Health and Fitness
A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B. EMOM for 12 mins:
12 KBS
6 Goblet Squats

Classic:
A. Snatch Pull to knees x 3-5 @ 40%
Snatch balance x 3 (start with empty bar)

B. E2M, for 20 minutes (10 sets) of:
Snatch x 1.1
(rest 10 seconds between singles)
C. EMOM for 12 mins:
12 KBS
6 Goblet Squats
D. Mobility of choice