A) E2M x 3 sets:

– 3 position snatch @ 55-65%

+

E2MOM x 3 sets:

– 2 position snatch @ 70-80%

+

E2MOM x 4 sets

– snatch @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

B) 5 rounds for time:

– 200 m run

– 8 toes to bar

– 16 RKB swings (70/44)

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 8 from last week.

B) EMOM x 4-7 sets:

1: 12/9 Calories of Rowing

2: 5 bar facing burpees + 5 deadlifts (225/155)

3: 5 bar facing burpees + 30 double unders

Scaled: 185/135, 155/105, 135/95, 115/75 deadlifts

RX+: 15/12 cal row, 275/185 deadlifts

RX++: 315/215 deadlifts

Memorial Day Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, air squats however you like.

*If you have a weight vest, wear it.

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

– 10 slide hamstring curls @ 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

A) “EDCF Baseline Interval Test”

Every 5 minutes x 6 sets for times:

RX+

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs 20/14

RX

– 5 strict pull-ups

– 10 toes to bar

– 15/12 push-ups

– 20 wallballs (20/14

Scaled

– 5 banded pull-ups (tough)

– 10 kipping high knees OR abmat-sit-ups

– 15 elevated push-ups

– 20 wallballs (14/10)

B) 3 sets for quality:

– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)

– 10 bent over reverse flys w/ pause

– 10 ring rows @ 30X1 (tough)

A) E2MOM x 8 sets:

– 1 power snatch + 1 overhead squat + 1 hang snatch

*Build to something tough with no misses.

B) Four rounds for time of:

– 400m run

– 12 alternating single arm DB snatches (55/35 lbs)

– 10 box jump overs

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

+

E2MOM x 5 sets:

– clean & jerk @ 80-95+%

B) E2MOM x 4-7 sets

– 12/9 cal row

– 5 TnG power cleans + 5 burpees over the bar (135/95)

*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar