WOD

A) E2MOM x 12 min (6 sets):

– 3 position snatch

(high hang, hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

 

B) 3 rounds for time:

– 10 thrusters (95/65)

– 10 toes to bar

R3M exactly then,

3 rounds for time:

– 10 overhead squats (same weight if able)

– 10 burpees over barbell

*Take end time then subtract 3 minutes to get total working time.

A) 8 minutes to build to a heavy:

– power clean + push jerk + split jerk

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

*Goal is to get to what you hit last week.

 

B) EMOM x 5-6 minutes (5-6 sets)

– 5 TnG ground to overhead

*Use weight from last week. All sets should be UB.

 

C) Against a 10 minute running clock:

– 1000/800m row

In the remaining time:

• 30 double unders
• 20 Russian KB swings (53/35)
• 10 shoulder to overhead (135/95)

*All movements should be scaled to where they are UB.

A) EMOM x 5 min (5 sets):

– front squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

– front squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Not necessarily a testing day but if you feel if then go for it on set 8.

 

B) EMOM x 12-21 min (4-7 sets):

1: 8-10 deadlifts (225/155)

2: 6-8 burpees over the barbell

3: 8-10 pull-ups

*DLs should be UB and sharp.

*Go as long as you can.

 

Check out the rest of this week’s programming HERE.

E3MOM x 15 min

– 6 push press

*Sets 3-5 heavier than 10/21.

 

B) For time:

– Row 1000/800m

– 30 shoulder to overhead (115/75)

– Run 800m

A) 4 sets:
– 6 Romanian deadlifts @ 3011
– R30S
– 8-10 DB bent over rows/ side @ 2011
– R30S
– L-sit x 30-45 sec accumulated
– R90S

B) 3-4 sets for efficiency:
– box push x 1 length
– hand over hand sled pull x 1 length
– 20 seated hamstring curls with band
– 20 hollow rocks

A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Dumbbell Walking Lunges (heavy)
– 20/15 Ring Dips

B) E3MOM x 12-18 min (4-6 sets):
– 15 RKB swings (70/53)
– 20 wallballs (20/14)
– 30 double unders

A) 8 minutes to build to a heavy power clean + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead
*Use a power clean + push jerk and work on barbell cycling.
*Use a weight heavier than last week but stay UB.

C) 4 rounds for time:
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 toes to bar