A) EMOM x 5 sets:
– clean & jerk @ 55-75%
*Pause 1 count in jerk receiving position
+
E2MOM x 5 sets:
– clean and jerk @ 80-90+%
B) Every 90 sec x 4-6 sets
1: 300m run
2: 5 hang power snatches (95/65) + 7 box jumps (24/20”) + 9 burpees over the bar
*Scale run to 200m if needed.
*RX+ use 115/75.
A) E2M x 6 sets
– 2 deadlifts @ 86-90%
B) For time:
– 30/24 cal row
– 30 deadlifts (225/155, 185/125, 155/105, 135/95)
– 30/24 cal row
– 30 toes to bar
– 30/24 cal row
*Deadlifts should be at a weight where there are only 2-3 breaks max with perfect form.
C) 3 sets:
– 16 elevated banded psoas marches
– 16 face pulls
A) Every 8 minutes x 4-5 sets:
– 400m run
– 16 push press (95/65)
– 16 alternating DB snatches (50/35ish)
– 16 box jump overs (24/20”)
– 16 wallballs (20/14)
*Switch order every set but keep times the same.
*If needed scale reps to 12s.
B) 3 sets:
– 12-15 DB lat pull-overs
– 12-15/side glute wall slides
A) E3MOM x 5 sets:
– 5 vertical press @ RPE 7-8
– 6-8 horizontal ring rows w/ pause
B) Five rounds for time of:
– 40 double unders
– 20/15 push-ups
– 10/7 strict pull-ups
*Keep movements crisp. Break up when needed.
C) 3 sets:
– 20 BB curls
– 20 tricep band push-downs
A) E3MOM x 6 sets – back squat
– 3 reps @ 88%
B) 3 sets:
– double overhead KB carry
– bent over hand over hand sled drag
– 30 sec/side split stance pallof presses
C) For quality
– 20 Turkish get-ups (10/side)
*Heavy, even pace
– 400m suitcase carry with same KB (switch arms every 100m)
D) Optional: June Challenge
A) E2MOM x 8 sets:
– 2 cleans + 1 jerk
*Building from 65-85%
B) E3M x 4-6 sets:
– 200m run
– 7 hang power cleans (115/75)
– 5 box jump overs (24/20”)
*Goal is to increase pace each set.
A) E2M x 6 sets
– 2 deadlifts @ 84-88%
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar
3: 10 double KB thrusters (tough)
Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.
*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.