A) E2MOM x 12 min (6 sets)
– 1 power clean + 2 split jerk @ 65-85%
*Pause 2-3 sec in receiving position of split jerk
B) EMOM x 5 min
– 5 push jerks (fluid and efficient)
C) For time (compare to 9/23):
– 30 cal row
– 30 burpee over the bar
– 30 hang power cleans (135/95)
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able
C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side
A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%
B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating
B) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls
A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest
B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)
C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets