A) E2MOM x 3 sets:

– 2 power snatch + 1 overhead squat @ 60-70%

+

E2MOM x 6 sets:

– 1 snatch 75-95+%

B) E2MOM x 5 sets:

– 5-4-3-2-1 push press

*Build to a heavy single rep.

C) 3 sets for quality:

– 6-8 BB good mornings @ 20X1

– 30 sec L-sit accumulation on rings/parallettes/boxes

– 30-60 sec side plank per side

A) E2MOM x 3 sets:

– 2 x clean w/ 2 sec pause at knee + clean @ 65-70%

+

E2MOM x 6 sets:

– clean @ 80-95+%

*Build to a single heavy rep.

B) Every 3 min x 4-6 sets:

– 200m run

– 5 power cleans @ 65-70% 

– 7 box jump overs (24/20”)

– 9 toes to bar

A) E2MOM X 4 sets:
– 5 back squats @ 80ish%

B) EMOM x 3-4 sets:
Station 1: 15/12 cal row
Station 2: 20 double unders + 5-10 pull-ups
Station 3: 5 burpees over the barbell + 5 thrusters (135/95)
Station 4: rest

Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.

A) “Lynne”

Every 4 minutes x 5 sets:

– Max UB reps bench press (BW/.75xBW)

– Max UB reps pull-ups

*Score is total reps.

*Scale to .75xBW/.5xBW or lower if needed.

*Take 5 minutes per set if you are getting big numbers.

B) 3 sets for efficiency:

–  8/side x SA KB overhead reverse lunges (AHAP)

– 10-15 bent over reverse flys @ 2111

– 15-20 seated banded hamstring curls

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 45 sec of kick up to handstand balance
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: max effort UB muscle ups + 1 extra rep (accumulate at least 2-3)

• Level I & II: 6 kips on rings (w/ false grip) + 3 low ring turnovers (with band or feet assist)

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 7 minutes x 4 sets at 95-100% pace:

– 30/24 cal row

– 25 KB swings (heavy)

– 20 burpees

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 hang snatch + 2 snatch 70-80%

+

E2MOM x 3 sets:

– 1 snatch pull + 1 snatch 85-90+%

*Try and build heavier than last week.

B) E2MOM x 5 sets:

– 3 push press

*Start at last week’s heaviest set of 4.

C) 3 sets for quality:

– 8 KB windmill / side

– 6-10 L-sit tuck to extensions

– 20 DB hip extensions

A) E2MOM x 3 sets:

– power clean + hang clean@ 60-70%

+

E2MOM x 5 sets:

– clean @ 75-90+%

B) E2MOM x 3-4 sets each:

Station 1: 12/9 cal row + 10 burpees over rower

Station 2: 8 CTB pull-ups + 8 ground to overhead (115/75, 95/65)

RX+ scale up to:

Station 1: 15/12 cal row + 10 burpees over rower

Station 2: 3-5 muscle-ups + 8 ground to overhead (135/95)