A) E2MOM x 8 sets:
– 2 x split jerk @ 60-90%
*First 3 sets use a pause on the catch.
B) Every 6 minutes x 3 sets:
– 400m run
– 8 pull-ups
– 10 overhead squats (95/65)
– 12 burpees over the barbell
RX+ use CTB pull-ups and 115/75.
Scale OHS to front squats if needed.
A) EMOM x 12 sets:
– 1 power clean
*Build from 60-95%
B) EMOM x 4-6 sets
1: 12/9 cal row or 10/7 cal AB
2: 5 power cleans @ 70% of A
3: 6-10 box jump overs (24/20”
RX+ row 15/12 cal or AB 12/9 cal with 10 BJOs.
A) E4M x 3 sets:
– 15 back squats @ 20X1 tempo
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) E2MOM x 5-8 sets @ 95%
– 30 double unders
– 4-8 toes to bar
– 5-10 burpees
*Pick a rep number based on ability and stick to it.
*Complete at least 5 sets even if you have to rest a set.
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 5 sets for quality:
1: moderately heavy farmer’s carry x 1 lap
2: earthquake bar hold x 30-45 sec
3: hand over hand sled pull x 1 length
A) E2MOM x 8 sets:
– 3 x split jerk @ 50-80%
*First 3 sets use a pause on the catch.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 12 double KB deadlifts (53/35)
3: 8-10 burpees
RX+ complete 15/12 cal row, 70/44 KBs, 12 burpees
A) 10 min AMRAP @ 80-90%
– 800m run
– in remaining time cycle:
R5M
10 min AMRAP @ 80-90%
– 1000/800m row
– in remaining time cycle:
B) 3 sets for quality:
– 8/side staggered stance Romanian deadlifts
– 30/side sec side plank
– 30 frog pumps
A) E2MOM x 8 sets:
– 1 hang power clean + 1 power clean
*Build to a heavy set.
B) E2MOM x 4-6 sets
1: 300m run
2: 30 double unders + 5 power clean & push jerk + 8 toes to bar
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*All 3 sets should be at the same weight.
B) Every 90 seconds x 5 sets:
1: heavy dual KB front rack carry x 1 lap
2: 5 heavy tire flips
3: box push x 1 length