A) E2MOM x 10 min (5 sets):
2 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.
B) For time:
– 1000/800m row
followed immediately by . . .
Three rounds of:
– 30 double unders
– 20 KB swings (70/53, 53/35)
– 10 strict handstand push-ups
*Scale HSPUs with a strict box HSPU or DB L-seated presses.
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean + 2 front squats
*start around 60% and build to something heavier than last week
*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%
B) 3 sets for efficiency:
– supine rope climber hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavier than last week)
– earthquake bar hold overhead squat x 4-6 reps @ 3211
– 6 atlas stone to shoulder (alternate sides each rep)
A) E2MOM x 12 min (6 sets)
– hang (squat) snatch cluster x 1.1.1
*R5-10S between reps
B) 7 min AMRAP:
– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches
– 12 alternating pistols
– 24 Double unders
C) 3 sets:
– 6-8 rear foot elevated split squats/side @ 30X1
– 8-10 BB abdominal roll-outs @ 30X1
Rest as needed
A) E3MOM x 12 min (4 sets)
– 7 back squats
(use same weight as last week or 70%)
B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)
1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)
2: 10 double front squats (53/35, 44/25, 35/18, 25/13)
3: 12/9 calorie row
A) E2MOM x 10 min (5 sets):
2 push press + 1 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/8.
B) For time:
– row 500/ meters
immediately followed by…
Three rounds of:
– 20 Russian KB swing (70/53, 53/35)
– 15 push press (115/75, 95/65)
immediately followed by…
– run 600 meters
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– L-hold from pull-up bar x 20 sec (accumulated)
– R2M
B) 3 sets for efficiency:
– hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavy but quick)
– earthquake bar hold x 30-60 sec (jerk grip hold)
– ring push-ups x 10-20 reps w/ turnout at top
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 1 front squat
*start around 60% and build to something heavier than last week
B) 5 rounds for time:
– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 200m run
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips
2: 15 heavy Russian KB swings
3: 30-50 double unders