A) Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
R2-3M and then…
* Set 7 – 10 reps @ 70-75% (heavier than 4/25)
B) 21-15-9 reps for time:
– thrusters (95/65)
– toes to bar
C) 3 rounds not for time:
– 15-20 sec of flutter kicks in L-sit position (accumulated)
Rest as needed
A) E3MOM Deadlift
*Set 1 – 10 reps @ 50%
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Compare to 4/21
B) 3 rounds not for time:
– 6 DB/KB bulgarian split squats each leg @ 30X1
– R60S
– 45 sec handstand hold (freestanding or with wall assist trying to find balance points)
– R45S
– 10 DB/KB chinese rows @ 2111
– Rest as needed
C) Row 1000m for time
A) Every 2 min x 12 min (6 sets):
– 3 position snatch
(high hang, mid thigh, 2” below the knee – pause at each position for 1 sec)
*work from 60-80%
B) For time:
– 10 power snatch (135/95, 115/75, 95/55)
– 20 shoulder to overhead
– 30 box jumps-SD (24/20”)
– 400 m run
– 30 box jumps-SD
– 20 shoulder to overhead
– 10 power snatch
A) E2MOM x 16 min – Back Squat
Set 1 – 5 reps @ 60-65%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 reps @ 90-93%
Set 7 – 5 reps @ 80%
Set 8 – 5 reps @ 80%
*If you completed every set on 4/15, try for the heavier percentage.
B) E4MOM x 16-20 min (4-5 sets)
– 20 walking lunges (53ish/35ish/hand)
– 15/12 cal row
– 20-50 double unders
*Use KBs or DBs for lunges in a farmer’s carry hold
A) E2MOM x 16 min (8 sets)
– 2 power cleans + 1 jerk
*Build from 65-85% of max C&J
B) 4 rounds for time:
– 400 m run
– 10/7 strict HSPUs or 10 L-seated DB press
– 10 CTB pull-ups or strict pull-ups or 5/3 muscle ups
A) E2MOM x 10 min – Strict Overhead Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
R2-3M then…
Set 6 – 10 reps @ 65-70%
B) 3 rounds not for time:
– 20 front rack reverse lunges (build to a heavy set)
– 30 second nose & toes hold (accumulated)
– Farmers carry AHAP down and back
– L-hold on rings x 30 seconds (accumulated)
A) E3MOM x 15 min – Deadlift
*Set 1 – 10 reps @ 50%
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
B) EMOM x 14-20 min
E: 12/9 cal row
O: 2-3 man makers (55/35)
*Up cal row to 15/12 if able.
Man maker = row R + push up + row L + squat clean thruster
A) Every 90 seconds x 12 min (8 sets)
– hang snatch + snatch
B) 10 min AMRAP:
– 10 power snatch (75/45)
– 10 box jump overs 24/20”
– 200 m run
C) 3 rounds not for time:
– 15 DB floor press @ 2111 (heavier than last week)
R30S
– 12 BB biceps curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed