A) E3MOM x 12 min (4 sets)
– TnG power clean cluster 3.3.3
*R10S between clusters. Building each set.
B) E3MOM x 12-15 min (4-5 sets):
– 20/15 cal row
– 16 alternating DB snatch (50/35)
– 12 goblet hold walking lunges
WOD
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 90%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) Every 2.5 minutes x 5-8 sets:
– 8 burpees over the bar
– 8 toes to bar
– 8 thrusters (95/65)
Snatch Cycle Day 3
A) Snatch tech work
B) E2MOM x 3 sets:
– 3 x high hang snatch
E2MOM x 3 sets:
– 2 x hang snatch
E2MOM x 3 sets:
– 1 x snatch
*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement before load.
*If mobility is an issue stick to the power snatch.
C) 3 rounds, 4 minute running clock:
– 400m run
– 10 burpee pull-ups
– max effort ground to overhead in remaining time
R2M
*G2O: 155/105, 135/95, 115/75, 95/65
*Rx+ perform 7/5 bar muscle ups
A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1
Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4-6 @ 80%
Set 5: 3-4 @ 85%
*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep. If all reps were performed on 4/21 then increase load.
B) 3 sets for efficiency:
– 1 lap per hand KB waiter walk
– 10-15 banded hamstring curls @ 2111
– 8-10 bent over DB rows @ 2111
Rest as needed
C) 3 sets all out:
– 1 length sled pull + 1 length box push (heavy and fast)
Rest as needed
A) Against a 2-minute running clock, perform the following…
– 20 RKB swings (heavy but UB)
– 40 double unders
– max calorie row (in the remaining time)
Rest 3 minutes and repeat for a total of five sets.
*Note number of calories achieved in each of the 5 sets.
B) 3 sets for efficiency:
– 20 elevated banded psoas march
– 20 reverse snow angels
– 8 TGUP sit-ups / side
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 2-3 @ 85%
Set 4: 1-2 @ 90%
Set 5: 1 @ 90+%
Set 6: 1 @ 90+% optional
*After every set perform 1-2 weighted supinated pull-ups. Build to a single heavy rep on both bench press and pull-up. Test if you are feeling it.
B) E3MOM x 12-18 min:
– 250/200m row
– 15 DB anchored sit-ups
– 15/12 perfect push-ups
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 87%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) 3 rounds for time:
– 400m run
– 16 DB/KB walking lunges w/ front rack hold (50/35ish/hand)
– 10 CTB pull-ups
Snatch Cycle Day 2
A) Snatch tech work
B) E2MOM x 3 sets:
– 3 x high hang snatch
E2MOM x 3 sets:
– 2 x hang snatch
E2MOM x 3 sets:
– 1 x snatch
*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement before load.
*If mobility is an issue stick to the power snatch.
C) EMOM x 10-16 min:
1: 5 power clean + push jerk (185/125, 155/105, 135/95, 115/75, 95/65)
2: 5-8 burpee box overs (24/20)
*Power cleans can be performed either TnG with good form or quick singles.