A) E3MOM x 15 min (5 sets) – overhead press
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85+%
*After every set perform
B) 3 sets for efficiency:
– 2 laps farmers carry (heavy but unbroken)
– 10-12 landmine twists (light to moderate)
– 20-30 sec/leg standing straight leg hold (accumulated)
– 6-8 /leg rear foot elevated split squats @ 30X1 (goblet hold)
A) Every 8 minutes x 4-5 rounds @ 75-85% pace:
– 500/400m row
– 15 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)
– 12 box jump overs (24/20”)
– 9 toes to bar
R3M x 4-5 sets
B) 2-3 sets for efficiency:
– 20 elevated banded psoas march
– 20 reverse snow angels
– 8 TGUP sit-ups / side
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 3-4 @ 80%
Set 4: 2-3 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 90+%
*After every set perform 10-15 banded pull-aparts.
B) E3MOM x 15 min (5 sets):
– 200m run
– 15 RKB swings (heavy)
– 40 double unders
A) E2MOM x 10 min (5 sets) – Back Squat
– Set 1: 6 reps @ 65%
– Set 2: 4 reps @ 75%
– Set 3: 2 reps @ 80%
– Set 4: 2 reps @ 85%
– Set 5: 1 rep @ 90%
R3M, then…
One set of:
– back squat x max unbroken reps @ 85%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) Three rounds for time of:
– 30/24 cal row
– 20 thrusters (95/65 lbs)
– 10 CTB pull-ups
R3M between rounds
* RX+ perform 5/3 bar muscle-ups.
*Subtract 6 minutes from total time to get score.
Snatch Cycle Day 1
A) Snatch tech work
B) E2MOM x 16 min (8 sets):
– 3 position snatch (high, hang, 2” above floor)
*Build from 65-85%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement.
*If mobility is an issue stick to the power snatch.
C) EMOM x 10-16 min:
1: 5 power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
2: 6-10 burpees over the barbell
*Power cleans can be performed either TnG with good form or quick singles.
A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1
Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4-6 @ 80%
Set 5: 3-4 @ 85%
*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep.
B) 3 rounds for efficiency:
– 1-2 legless or 2-3 regular rope climbs
– Max UB strict HSPU + kipping HSPU*
– 20 death march @ 2011 + 20 walking lunges
– 10-15 seated pikes
*Once you’ve reached your limit on strict HSPU then switch to kipping. Perform at least 10 total each set.
*Walking lunges are performed immediately after death marches with both in a farmer’s carry hold
A) Pick a level based on capacity/ability…
Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:
Level 3
– 60/45 cal row
– 40 RKB swings (70/53)
– 20 burpee box jump overs (24/20”)
Level 2
– 50/38 cal row
– 30 RKB swings (53/35)
– 15 burpee box jump overs
Level 1
– 40/30 cal row
– 30 RKB swings (44/25)
– 10 burpee box step overs
B) 3 sets for efficiency:
– 20 hollow rocks (DB on chest if able)
– max effort chin above bar pull-up hang
Rest as needed
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85%
Set 6: 1-2 @ 90%
*After every set perform 8 bent over DB rows per side.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 16 alternating DB snatch 50/35
– 40 double unders
C) 50 single leg glute bridge per side (100 total)
*Pause at top, break up however you want.