A) E2MOM x 6 sets:
– 5 TnG power cleans
*Build as you go to a heavy but fluid set of 5
B) Every 5 minutes x 4-5 sets @80-90%
– 30/24 cal row or AB
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
*RX+use 70/44 for KBs, 135/95 for S2O.
WOD
A) Every 3 min x 5 sets:
– 5 x back squat @ 82%
*This should be heavier than your set of 8s from last week.
B) Against a 3 min clock:
– 400m run
– max thrusters in remaining time (95/65)
R3M
Against a 3 min clock:
– 400m run
– max burpee pull-ups
R3M
Against a 3 min clock:
– 400m run
– max thrusters in remaining time (95/65)
R3M
Against a 3 min clock:
– 400m run
– max burpee pull-ups
*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups
*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 6/side single leg Romanian deadlifts @ 2011
– 10/side single arm standing DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys