A) E2.5MOM x 5 sets:

– 5-4-3-2-1 back squat

*Build up to about 80-85% and keep it explosive.

*Work on front rack and shoulder/t-spine mobility during rest.

 

B) 2 sets:

– 5-5-5 rows

– 8 kips

– 3-5 thrusters (go heavier than workout weight)

R2M

 

C) Open Workout 18.5

Complete as many reps as possible in 7 minutes of:

– 3 thrusters

– 3 chest-to-bar pull-ups

– 6 thrusters

– 6 chest-to-bar pull-ups

– 9 thrusters

– 9 chest-to-bar pull-ups

– 12 thrusters

– 12 chest-to-bar pull-ups

– 15 thrusters

– 15 chest-to-bar pull-ups

– 18 thrusters

– 18 chest-to-bar pull-ups

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Men use 100 lb.

*Women use 65 lb.