A) EMOM x 5 sets
– 1 snatch @ 55-75%
+
E2MOM x 5 sets
– 1 snatch @ 80+%
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 18 DB snatches
– 15 sandbag squats
– 12 burpees over the bag
WOD
A) Every 90 seconds x 10 sets:
– 1 bench press @ 85-95%
– 1 weighted pull-up or 1-2 negative pull-ups
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 15 box jump overs
C) 3 sets for quality:
– 16 banded pull-aparts
– 16 DB hammer curls
– 16 banded psoas marches
A) Every 2 minutes x 8 sets:
– clean and jerk
Sets 1-4: 2 reps @ 55-75%
Sets 5-8: 1 rep @ 80+%
*Build to a heavy set.
B) For time:
– 50 KB swings
– 25 toes to bar
– 100 double unders
– 40 KB swings
– 20 toes to bar
– 80 double unders
– 30 KB swings
– 15 toes to bar
– 60 double unders
A) Every 4 minutes x 3 sets
– 8 back squats
*Start at or heavier than last week’s 10s.
B) Every 3 minutes x 4-6 sets
– 15/12 cal row
– 12 thrusters 95/65
– 9 pull-ups
C) 2-3 sets:
– 10 V-ups
– 20 hollow rocks
– 30 flutter kicks
A) E3MOM x 6 sets
– 3 deadlifts @ 3111 tempo
– 8 L-seated DB press @ 2111 tempo
B) 3 sets for quality:
– 8/side double KB front rack rear foot elevated split squats
– 8/side bent over rows
– 10 slide hamstring curls @ 20X1
– 8-10 barbell abdominal rollouts @ 2111
A) Every 90 seconds x 8 sets:
– 2 bench press @ 32X1 tempo
– 4 weighted or 2-4 negative pull-ups
*start bench press weight at heaviest set of 3’s weight from last week.
B) Every 3 minutes x 4-7 sets:
– 250/200m row
– 10 RKB swings (53/35)
– 4-8 toes to bar
A) Every 2 minutes x 8 sets:
– 3 stop snatch pull + snatch
*Pauses at below knee, above knee, & high hang.
B) 6 rounds for time:
– 6 power snatches (95/65)
– 6 overhead squats
– 36 double unders
RX+ 115/75.
C) 3 sets:
– 10 BB curls
– 10 DB tricep rollback extensions
– 10 banded pull-aparts
A) Every 2 minutes x 8 sets:
– 1 pause clean + 1 front squat + 1 split jerk
*Build to a heavy set.
B) For time:
– 800m run
+
4 rounds:
– 6 power cleans (135/95)
– 6 shoulder to overhead
– 6 burpees over the barbell
+
– 800m run
RX+ 155/105.