A) Every 60 seconds x 10 sets:
– 1 hang power snatch
B) Every 3 minutes x 4-7 sets:
– 200m run
– 8 power snatch (95/65)
– 7 overhead squats
– 6 burpees over the bar
WOD
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 16 push press (95/65)
– 16 box jumps w/ step down (24/20”)
– 16 alternating DB snatch (50/35)
– 48 double unders
*Change order of movements every set.
B) 3 sets for quality:
– 8/side single leg BB Romanian deadlifts
– 16 banded pull-aparts
A) E2MOM x 5 sets
– 5 TnG push jerk
B) Four sets for max reps of:
– 2 minutes of rowing for calories
– Rest 30 seconds
– 90 seconds of double-unders
– Rest 30 seconds
– 60 seconds of push-ups
– Rest 30 seconds
– 30 seconds of toes to bar
– Rest 90 seconds
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3-5: 3@80%
Set 6-8: 2@85%
B) Every 5 minutes x 3-4 sets:
– 400m run
– 16 double KB front rack lunges
– 10 strict supinated pull-ups
*Scale pull-ups so you can get through at least first set unbroken.
A) Every 90 seconds x 8 sets:
– 2 hang power snatch
B) Every 3 minutes x 4-6 sets:
– 200m run
– 6 hang power snatches (95/65)
– 4-8 toes to bar
A) EMOM x 6-8 sets
1: 12/9 cal row
2: 12 tough walking lunges
3: 12 push press (95/65)
4: 12 burpees
5: rest
RX+ up row to 15/12 cal and BB weight to 115/75.
B) 3 sets for quality:
– 20 banded tricep push-downs
– 20 banded seated rows
– 10 DB reverse laterals
A) Every 60 sec x 10 sets:
– 1 hang power cleans
*Build from 60-85+% with no misses. Work on consistent footwork.
B) 4 rounds for time:
– 400m run
– 8 power cleans (135/95)
– 40 double unders
*RX+ use 155/105.
A) Every 4 minutes x 4 sets:
– 10 deadlifts @ 60%
– 10 bench press @ 60%
B) 3 sets:
– 6/side rear foot elevated split squats
– 10-15 dips
– 10 bent over BB rows
C) 3 sets:
– 1 lap suitcase carry
– 6-8 poor man’s partner floor GHDs
– 20 alternating DB bicep curls (10/side)