WOD

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. If all reps were performed on 4/21 then increase load.

 

B) 3 sets for efficiency:

– 1 lap per hand KB waiter walk

– 10-15 banded hamstring curls @ 2111

– 8-10 bent over DB rows @ 2111

Rest as needed

 

C) 3 sets all out:

– 1 length sled pull + 1 length box push (heavy and fast)

Rest as needed

A) Against a 2-minute running clock, perform the following…
– 20 RKB swings (heavy but UB)

– 40 double unders
– max calorie row (in the remaining time)
Rest 3 minutes and repeat for a total of five sets.
*Note number of calories achieved in each of the 5 sets.

B) 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: 2-3 @ 85%

Set 4: 1-2 @ 90%

Set 5: 1 @ 90+%

Set 6: 1 @ 90+% optional

*After every set perform 1-2 weighted supinated pull-ups. Build to a single heavy rep on both bench press and pull-up. Test if you are feeling it.

 

B) E3MOM x 12-18 min:

– 250/200m row

– 15 DB anchored sit-ups

– 15/12 perfect push-ups

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 @ 87%

***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) 3 rounds for time:

– 400m run

– 16 DB/KB walking lunges w/ front rack hold (50/35ish/hand)

– 10 CTB pull-ups

Snatch Cycle Day 2

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) EMOM x 10-16 min:

1: 5 power clean + push jerk (185/125, 155/105, 135/95, 115/75, 95/65)

2: 5-8 burpee box overs (24/20)

*Power cleans can be performed either TnG with good form or quick singles.