A) E2MOM x 8 min (4 sets)
– Snatch 3 position work at 65-75%
B) E2MOM x 10 min (5 sets)
– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%
C) 3 sets not for time:
– 4, 8, 12, or 16 UB T2B (work on connecting reps)
– Lateral sled drag down and back
– AMRAP UB strict then kipping HSPU
D) 500m row for time
WOD
A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)
A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.
A) Barbell cycling: power clean
4 sets:
– 8 UB TnG power cleans, R2M between each set
*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.
B) EMOM x 15-18 min
1: 2-3 DB no-squat man makers (35-55/15-35)
2: 5-8 box jump overs 24/20”
3: 10, 20 or 40 DUs depending on ability
C) 3 rounds not for time:
– 12 supine medball hamstring curls
– L-sit x 30-40 sec accumulated
A) Warm up to 80% back squat in 8 min
B) Every 3 min x 9 min (3 sets)
– 5 back squats @ 80-80+%
C) 2 sets:
With a 5 minute running clock, complete:
– 500/400 Meter Row or 400m run
– 40 Kettlebell Swings (70/53,53/35)
– AMRAP wallballs in remaining time
R5M between sets.
D) Mobility: barbell quad mash x 1-2 min per side