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.
WOD
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…
A) E2MOM x 6 sets:
– 5-4-3-3-3 TnG power cleans
*Build as you go to a heavy but fluid set of 3. Heavier than last week’s 4s.
B) “The Chief”
3 min AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S x 5 sets
*Start where you left off on previous set.
A) Every 2.5 min x 8 sets:
– 2 x back squat @ 88-92%
*This should be heavier than your set of 3s from last week.
B) 2 min AMRAP @ 95-100%:
– 5 thrusters (95/65)
– 4 toes to bar
– 3 burpees over the bar
R3M x 4 sets total.
*Go fast with full range of motion on all movements.
*RX+ 115/75.
A) Every 3 minutes x 6 sets:
– 3 x bench press @ 85-88%
– 3 x weighted pull-ups (sub 5 banded negatives)
B) 3 sets for quality:
– 8/side rear foot elevated split squats @ 2011
– 10 prone DB hamstring curls @ 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 5-6 sets:
1: 200m run
2: 8 shoulder to overhead (135/95, 115/75, 95/65)+ 6 burpees over the bar
3: 250/200m row
4: 15 RKB swings (70/44)
5: rest
*Scale run and/or row if needed.
A) EMOM x 5 sets
– pause snatch @ 55-75%
*Pause 2 counts at knee cap.
+
E2MOM x 5 sets
– snatch @ 80, 85, 90+, 90+, 90+%
B) For time
– 800m run
– 15 overhead squats (95/65, 75/55, 65/45)
– 15 toes to bar
– 10 overhead squats
– 10 toes to bar
– 5 overhead squats
– 5 toes to bar
– 800m run
RX+ use 115/75
A) E2MOM x 6 sets:
– 4 TnG power cleans
*Build as you go to a heavy but fluid set of 4. Heavier than last week’s 5s.
B) Every 5 minutes x 4-5 sets @ 80-90%
– 400m run
– 10 hang power cleans (135/95)
– 50 double unders