A) EMOM x 5 sets:

– clean & jerk @ 55-75%

*Pause 1 count in jerk receiving position

+

E2MOM x 5 sets:

– clean and jerk @ 80-90+%

 

B) Every 90 sec x 4-6 sets

1: 300m run

2: 5 hang power snatches (95/65) + 7 box jumps (24/20”) + 9 burpees over the bar

 

*Scale run to 200m if needed.

*RX+ use 115/75.

A) E2M x 6 sets

– 2 deadlifts @ 86-90%

 

B) For time:

– 30/24 cal row

– 30 deadlifts (225/155, 185/125, 155/105, 135/95)

– 30/24 cal row

– 30 toes to bar

– 30/24 cal row

*Deadlifts should be at a weight where there are only 2-3 breaks max with perfect form.

 

C) 3 sets:

– 16 elevated banded psoas marches

– 16 face pulls

 

A) Every 8 minutes x 4-5 sets:

– 400m run

– 16 push press (95/65)

– 16 alternating DB snatches (50/35ish)

– 16 box jump overs (24/20”)

– 16 wallballs (20/14)

*Switch order every set but keep times the same.

*If needed scale reps to 12s.

 

B) 3 sets:

– 12-15 DB lat pull-overs

– 12-15/side glute wall slides

A) E3MOM x 5 sets:

– 5 vertical press @ RPE 7-8

– 6-8 horizontal ring rows w/ pause

 

B) Five rounds for time of:

– 40 double unders

– 20/15 push-ups

– 10/7 strict pull-ups

*Keep movements crisp. Break up when needed.

 

C) 3 sets:

– 20 BB curls

– 20 tricep band push-downs

A) E3MOM x 6 sets – back squat

– 3 reps @ 88%

 

B) 3 sets:

– double overhead KB carry

– bent over hand over hand sled drag

– 30 sec/side split stance pallof presses

 

C) For quality

– 20 Turkish get-ups (10/side)

*Heavy, even pace

– 400m suitcase carry with same KB (switch arms every 100m)

 

D) Optional: June Challenge

 

A) E2MOM x 8 sets:

– 2 cleans + 1 jerk

*Building from 65-85%

 

B) E3M x 4-6 sets:

– 200m run

– 7 hang power cleans (115/75)

– 5 box jump overs (24/20”)

*Goal is to increase pace each set.

 

A) E2M x 6 sets

– 2 deadlifts @ 84-88%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar

3: 10 double KB thrusters (tough)

Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

 

*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.

*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.