A) EMOM x 5 sets – front squat
– 2 @ 55-75%
+
E2MOM x 4-5 sets
– 1 @ 80-95+%
*Build to a heavy single rep.
B) 12 min AMRAP:
– 40 double unders
– 20 alternating DB snatch (50/35)
– 10 thrusters 96/65
WOD
OPEN WORKOUT 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes.
A) E3.5MOM x 5 sets – bench press
Set 1: 10 @ 75%
Sets 2-5: 10 @ 70%
*After every set perform
B) For time:
– 800m run
+
– 3 rounds:
- 9 deadlifts (225/155)
- 15 toes to bar
- 21 HR push-ups
+
– 800m run
*RX+ use 275/185
A) E2MOM x 9 sets:
– Sets 1-3: 3 position clean (high hang, hang, 2” below knee)
– Sets 4-6: 2 position clean (hang, 2” below knee)
– Sets 7-9: 1 clean (floor)
*Build up to a tough but crisp weight.
B) E3MOM x 4-7 sets
– 12/9 cal row
– 8 TnG power cleans
– 6 burpee pull-ups
*Use a weight on cleans to stay UB with good form.
A) EMOM x 5 sets:
– 2 split jerks (moderate load)
*1 second pause in receiving position
+
E2MOM x 5 sets:
– 1 split jerk (moderate to heavy load)
B) 5 rounds for time:
– 30 double unders
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
A) EMOM x 10 sets
– 1 front squat @ last week’s heaviest set + 2-5%
*RPE of 8-9
B) 4 sets, 3 minute running clock:
– 400m run
– max reps squat clean to thruster (95/65)
R3M
*RX+ use 115/75
A) OPEN WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
– 19 wall-ball shots (20/14)
– 19 cal row
B) 3 sets for quality:
– 12-15 BB curls
– 12-15 band push-downs
– 12-15 supine DB hamstring curls
– 12-15 DB reverse laterals
A) E3MOM x 5 sets – bench press
Set 1: 8 @ 77.5%
Sets 2-5: 8 @ 72.5%
*After every set perform 8/side bent over DB rows.
B) E4MOM x 4-6 sets
– 200m run
– 6 deadlifts (225/155)
– 9 box jumps + step down (24/20”)
– 12 push ups
*RX+ use 275/205