A) E2MOM x 20 min (10 sets)
– 1 (squat) clean & (split) jerk
*start at 65% and build to something heavy. Goal is to have no misses.
B) Every 90 seconds, for 15 minutes (10 sets):
– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
– 6-10 Burpees Over the Barbell
*Choose a weight so that all sets of power cleans are UB.
*Focus on breathing rate through sets and not redlining.
A) EMOM x 12 min
1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)
2: 8-10 ring rows @ 30X1 (as horizontal as possible)
3: rest and increase load if able
B) Every 5 min x 20 min (4 sets):
– 400m run
– 10 CTB pull-ups
– 10-15 ring dips
OR
– 3-5 muscle ups
A) E2MOM x 12 min
– 3 Overhead squats @ 32X1
*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.
B) 5 rounds for time:
– 5 power snatches (115/75, 95/65, 75/45)
– 10 front rack reverse lunges
– 200 m run
AMRAP in 8 minutes:
– 5 Thrusters (135/95, 115/75, 95/65)
– 10 Power Cleans
– 15 Pull-Ups
Rest 4 minutes, and then…
AMRAP in 8 minutes:
– 20 Kettlebell Swings (53/35)
– 30 Walking Lunge Steps
– 40 Double-Unders (100 singles)
Rest 4 minutes, and then…
AMRAP in 8 minutes:
– 10 Burpees
– 20/15 Perfect Push-Ups
– 30 Anchored Sit-Ups
B) 3 sets:
– 10-12 single arm BB landmine row (perpendicular to BB) @ 2111
– 8-10 L-seated DB strict overhead press @ 2111
R60S
A) EMOM x 15 min
1: Bench press x 3-4 @ 30X1 (heavier than 5/24)
2: Weighted pull-up x 2-3
OR 6-8 bent over double DB row
3: Dual DB Romanian deadlifts x 8-10 @ 20X1
B) Every 5 minutes x 20-25 min (4-5 sets)
– 500/400m row
*Goal is to stay at 90% aerobic pace and to stay consistent. You shouldn’t stray more than 3 seconds off your initial time