A) E2MOM x 8 sets:
– pause clean (video) + clean
*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.
B) EMOM x 12-18 min (4-6 sets):
1: 250/200m row
2: 4-5 power clean + push jerk @ 60-65% C&J
3: 5 burpees + 20 double unders
*Scale DUs to 40 single unders
A) E3MOM x 15 min:
– 5-5-5-3-2 push press (build to a heavy double)
– 6-12 strict supinated pull-ups
*Building heavier than last week.
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
C) 4 sets for efficiency:
– 6-8 single arm DB press @ 2111
– 6-8 bend over DB/KB row @ 2111
– reverse sled drag (heavy, normal speed)
A) AMRAP in 4 min:
– 400m run
– strict HSPUs in remaining time
*R4M
AMRAP in 4 min:
– 10 box jumps (24″/20″)
– 10 pull-ups
*R4M
AMRAP in 4 min:
– 5 burpees over the barbell
– 5 thrusters (95/65)
*R4M
AMRAP in 4 min:
– 30 double-unders
– 10 toes to bar
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side
A) E3MOM x 15 min (4 sets)
– TnG power clean cluster 2.2.2
*R10S between clusters. Building each set.
*Should be heavier than 5/10.
B) 3 sets, 4 minute running clock:
– 400m run
– max reps in remaining time of ground to overhead
(185/125, 155/105, 135/95, 115/75, 96/65)
*R2M between sets.
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 1 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 95+%
*Build to today’s heavy rep. If you’re feeling good, go for it.
B) Every 5 minutes x 4 sets:
– 500/400m row
– 12 double KB front rack reverse lunges
*Goal is same split times each set.
Snatch cycle day 5 (last one)
A) Snatch tech work
B) Every 90 seconds x 4 sets:
– hang snatch + snatch
*Build from 65-80%.
+
Every 90 seconds x 5 sets:
– snatch
*Build from 80-95+%. Test if feeling it.
C) “Helen” – Tester
3 rounds for time:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
A) E3MOM x 15 min:
– 5-5-5-3-3 push press (build to a heavy set)
– 6-12 strict supinated pull-ups
*Building heavier than last week.
B) Three sets of:
– 16 x front rack weighted BB box step ups (knee height)
R10-15S
– 12 DB Romanian deadlifts @ 2011
*Rest as needed
C) 3 sets of:
– 6-8 kneeling landmine presses /side @ 2111
– 6-8 bent over BB rows @ 2111
– 6-8 two arm turkish sit-up w/ hold @ 2111
*Rest as needed
A) At 0:00:
– Row 1000/800m
– 50 RKB swings (53/35)
– 25 pull-ups
*rest until…
At 10:00:
– Run 800m
– 40 alternating DB snatches (50/35)
– 20 toes to bar
*rest until…
At 20:00:
3 rounds for time
– 200m run
– 20 RKB swings
– 10 toes to bar
*Perform all sets at 80-90% pace. Stay consistent.
B) Accumulate 2 minutes in an L-sit (3 if you’re a ninja).