A) E2MOM x 6 min
– 3 position snatch @ 55-65%
+
EMOM x 12 min
– 1 snatch + 1 overhead squat @ 75-80%
*No misses!
B) Every 3 minutes x 12-21 minutes (4-7 sets)
– 30/24 cal row
– 20 RKB swings (53/35)
– 10 jumping lunges
WOD
A) E3MOM x 21 min (7 sets):
*Power clean push-jerk barbell cycling*
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 3 reps @ 65%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 75%
*Set 7 – 1 rep @ 80%
B) Complete as many rounds and reps as possible in 12 minutes of:
– 40 double unders
– 20 pull-ups
– 10 ground to overhead (155/105, 135/95, 115/75, 95/55)
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– set 3: 3-5 @ 80%
– set 4-6: 3-5 @ 85%
B) 2 min AMRAP:
– 10 thrusters (95/65)
– 10 bar facing burpees
R4M x 3 sets at 100% pace.
*Start over again with thrusters each interval.
C) 3 sets for efficiency:
– 12-15 bent over reverse flys @ 2111
– 12 supine medball hamstring curls
A) E3MOM x 5 min (5 sets)
– 5 front squats @ 4111
B) 3 sets for efficiency:
– 2-3 rope climbs (video)
– 2 laps farmers carry (moderately heavy, normal speed)
– 8-10 good mornings @ 20X1 (moderate load, perfect tempo)
– 6-8 earthquake bar press @ 1114
A) EMOM x 12 min
*Gymnastic Efficiency*
1: kipping handstand push-up x 6-12 reps
(working on movement efficiency – make these as effortless as possible)
2: double-unders x max reps in 45 seconds
3: toes to bar x 6-12 reps OR 2-5 muscle ups
B) Every 6 minutes x 3-4 sets:
– 250/200m row sprint
– 1 length box push
– 200m run sprint
A) E2MOM x 6 min
– 3 position snatch @ 55-65%
+
EMOM x 12 min
– 1 snatch at 75%
*Pause 3 seconds in catch position before standing up with load.
*No misses!
B) EMOM x 10-20 minutes:
1: 12/9 cal row
2: 12 burpees
*Find efficiency on cycling burpees
C) 3 rounds for efficiency:
– 6 double hammer grip bicep curls @ 4040
– 12 BB or DB skullcrushers
A) E3MOM x 21 minutes:
*Ground to Overhead Barbell Cycling*
Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
Set 2 – 8 reps @ 55%
Set 3 – 8 reps @ 55%
Set 4 – 5 reps @ 60%
Set 5 – 3 reps @ 65%
Set 6 – 2 reps @ 65%
Set 7 – 1-2 rep @ 70%
B) Against a 4-minute running clock, AMRAP of:
– 10 hang power cleans (135/95, 115/75, 95/65)
– 15 box jumps – SD (24″/20″)
– 20 perfect push ups
R60S between sets for 3 sets total.
C) 3 sets for efficiency:
– 8-10 single arm DB press /side @ 2111
– 20 reverse snow angels (slow and controlled)
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– sets 3-5: 3-5 @ 80%
– set 6: 3-5 @ 85%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare to 8/3
C) 2 sets for efficiency:
– 20 banded pull-aparts
– 10 weighted dislocates