A) Power clean testing
E2MOM x 6-7 sets:
5-3-2-1-1-1-(1)
*Keep the first 3 sets TnG
B) Every 6 minutes x 3-4 sets:
– 400m run
– 20 RKB swings
– 10 burpees to target
*Goal is to try and increase pace (85-90-95%) each round!
WOD
A) Back squat testing
Every 2 minutes:
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7 : rest
Set 8: 1 @ 100+%
*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.
B) E4M x 4 sets:
– 15/12 cal row
– 10 thrusters (95/65)
– 5-8 toes to bar
RX+ use 115/75 and 5/3 bar MUs.
A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high hang, hang, floor)
+
Every 90 seconds x 6 sets:
– 1 snatch @ 65-95+%
B) 3 rounds for time:
– 400m run
– 16 alternating DB snatch (55/35)
– 50 double unders
C) 3 rounds for quality:
– waiters carry down and back (heavy, slow)
– 20 hollow rocks
A) E2MOM x 6 sets:
– 4-3-2-2-2-2 TnG power cleans
*Build as you go to a heavy but fluid set of 2. Heavier than last week’s 3s.
B) Every 5 minutes x 5 sets
– 5 TnG power cleans (building)
– 8 NPU burpees box jumps (20/16”) – quick but precise
– 20 sec all out on rower or AB
A) Every 2.5 min x 8 sets:
– 1 x back squat @ 92-95%
*This should be heavier than your set of 2s from last week.
B) Tester
15 min AMRAP:
– 15 thrusters
– 15 pull-ups
– 15 burpees
A) Every 2.5 minutes x 8 sets
– 2 x bench press @ 88-92%
– 2 x weighted pull-ups
*sub 3-4 banded negative pull-ups @ 30X1 tempo
B) 3 sets for quality:
– 8/side DB or BB loaded box step ups (knee height)
– 20 seated hamstring curls with band @ 2011
– 6/side turkish get up sit-ups
*If possible, increase load from last week.
C) 2 sets:
– Arm Farm
Rest as needed
EMOM x 5-7 sets:
1: 12/9 cal row or 10/7 cal AB
2: 12 DB hang clean & jerk (55/35ish) 6/side
3: 6-10 burpee box jump overs
4: 200m run
5: rest
*RX+ row 15/12 cal or AB 12/9 cal and use 70/45ish.
A) EMOM x 5 sets
– snatch + overhead squat @ 55-75%
+
E2MOM x 5 sets
– snatch @ 80, 85, 90+, 90+, 90+%
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
*Partial to the snatch or clean & jerk? Want to get better at them? Check out our new 8 week EDCF Barbell class starting July 9th! Details coming soon…