A) EMOM x 10 min
– Snatch high pull + hang snatch
*Work at a depth you’re comfortable with and a weight where you won’t miss.
B) EMOM x 14 min
E: 3-4 bench press @ 75%
O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1
C) 3 sets, start every 3 min
– 16 front rack BB walking lunges (increase if able)
– 8 pendlay rows
WOD
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, same as last week
B) Every 45 sec x 12 min (16 reps)
– Power clean x 1 @ 90% 1RM
C) Row 1K @ desired 2K pace (or 90% aerobic capacity); R3M x 3 sets
*hold saA) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, same as last week
B) Every 45 sec x 12 min (16 reps)
– Power clean x 1 @ 90% 1RM
C) Row 1K @ desired 2K pace (or 90% aerobic capacity); R3M x 3 sets
*hold same pace as last week
4-5 sets @ 85%:
– Run 400 Meters
– 5 DB snatch/side, alternating (50-70/25-45)
– 7 T2B
– 9 Box jump overs (24/20”)
Rest 3-4 minutes
A) Every two minutes, for 16 minutes (8 sets):
Push Press + Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering)
Rest 2 minutes – increase weight if able
B) EMOM x 15 min
Minute 1 – 5-10 kipping CTB pull-ups, kipping pull-ups, banded pull-ups
Minute 2 – 20-30 ft. handstand walk, 10-20 handstand shoulder touches, 30 second handstand hold
Minute 3 – Unbroken Double-Unders x 50 reps OR
60 power singles
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 5 reps @ same load you used last Monday
+
For max reps/meters:
– 2 minutes of Rowing for calories
Rest 60 seconds
– 2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
– 2 minutes of Dumbbell Thrusters (35-55/20-35 lbs)
Rest 60 seconds
– 2 minutes of Rowing for calories
A) Every two minutes, for 12 minutes (6 sets):
Hang snatch high pull + hang snatch + overhead squat
*Work at a depth you’re comfortable with and a weight where you won’t miss.
B) EMOM x 10 min
E: 3-4 bench press @ 75%
O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1
+
Every 3 minutes for 3 sets:
– 20 double KB front rack lunges
– 10 bent over KB rows
Every 8 min for 40 min OR
Every 10 min for 40 min OR
Every 12 min for 36 min:
– Row 500 m
– 20 heavy Russian KB swings 70/53
– Run 400 m
A) Strict Overhead Press
– Set 1 – 5 reps @ 50%
– Set 2 – 5 reps @ 60%
– Set 3 – 5 reps @ 70%
– Sets 4-9 – 3 reps @ 85-90%
– Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
– last week of accumulation cycle
B) EMOM x 15 min
Minute 1 – Strict CTB pull-ups AMRAP +1-2
Strict chin to bar pull-ups AMRAP+1-2
Strict banded chin to bar pull-ups AMRAP +1-2
Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)
Minute 3 – Unbroken Double-Unders x 50 reps OR
60 power singles
Extra credit:
– 8-10 DB bent over rows @ 20X1; R30S between and after both arms
– 20 hollow rocks; R90S x 3 sets