A) E90S x 8 sets:
– hang clean + clean
*Build from 60-90%. These should be squat cleans if able.
B) EMOM x 12-21 min:
1: 250/200m row
2: 8-10 shoulder to overhead (135/95, 115/75, 95/65)
3: 6-10 box jump overs (24/20”)
WOD
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 80%
***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!
**compare set 6 to what you got on 4/11/17
B) Every 7 minutes x 3 sets:
– 500/400m row
– 20 wallballs
– 15 burpees
*Rx+ perform 30 wallballs.
A) Snatch cycle day 4
B) E90S x 8 sets
– hang snatch + snatch
*Build from 65-95%. No misses!
C) “Murph” Prep
For time:
800m run, then
10 rounds of:
– 5 pull-ups
– 10 push-ups
– 15 air squats
*20 minute cut-off.
*Please join us for our annual Memorial Day Murph event on 5/29. More details to come…
A) E3MOM x 15 min:
– 5 x push press (build to a heavy set)
– 6-12 strict supinated pull-ups
B) Three sets of:
– good mornings x 6 reps @ 3011
R10-15S
– alternating reverse lunges x 12 reps
Rest as needed
*Goal is to use the same weight for both. Barbell on back. Be safe.
C) Three sets of:
– seated hand over hand sled pull
– 1 lap/arm suitcase carry
– 1 min low ring or floor front leaning rest (FLR)
Rest as needed
A) AMRAP in 8 min @ 80-90%
– 250/200m row
– 5 strict HSPU or 10 L-seated DB press
– 15 RKB swings (53/35)
Rest 6 minutes, and then…
+
AMRAP in 8 min @ 80-90%
– 200m run
– 40 double unders
– 15/12 hand release push-ups
Rest 6 minutes, and then…
+
AMRAP in 8 min @ 80-90%
– 20 box jumps – step down (24″/20″)
– 15 DB anchored sit-ups
– 10/7 ring dips
B) Mobility U-Pick:
– shoulders
– t-spine
– hips
– ankles
*pick one and do 2-3 mobility drills with the help of your coach.
A) E3MOM x 12 min (4 sets)
– TnG power clean cluster 3.3.3
*R10S between clusters. Building each set.
B) E3MOM x 12-15 min (4-5 sets):
– 20/15 cal row
– 16 alternating DB snatch (50/35)
– 12 goblet hold walking lunges
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 90%
***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) Every 2.5 minutes x 5-8 sets:
– 8 burpees over the bar
– 8 toes to bar
– 8 thrusters (95/65)
Snatch Cycle Day 3
A) Snatch tech work
B) E2MOM x 3 sets:
– 3 x high hang snatch
E2MOM x 3 sets:
– 2 x hang snatch
E2MOM x 3 sets:
– 1 x snatch
*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement before load.
*If mobility is an issue stick to the power snatch.
C) 3 rounds, 4 minute running clock:
– 400m run
– 10 burpee pull-ups
– max effort ground to overhead in remaining time
R2M
*G2O: 155/105, 135/95, 115/75, 95/65
*Rx+ perform 7/5 bar muscle ups