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)

 

 

A) E2MOM x 6 sets:

– 3 hang power snatch

 

B) Every 90 seconds x 3 sets

Station 1: 20/15 cal row

Station 2: 15 burpee box jump overs (24″/20″)

Station 3: 200m run

Station 4: 20 single arm DB snatches (55/35 lbs – 10 each side)

Station 5: 20 single arm DB overhead walking lunges (55/35 lbs – 10 steps each side)

 

A) Every 90 sec x 3 sets

1: 10 Romanian deadlifts w/ hover above floor

2: 5 seated box jumps w/ step down

3: 8/side half kneeling single arm DB presses

4: 20 alternating psoas marches

 

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

C) 3 sets for quality:

– 10 DB lat pull-overs

– 10 bent over reverse laterals

 

A) Every 90 sec x 10 sets:

– 2 hang power cleans

*Build from 60-80+% with no misses. Does not have to be TnG.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 8 DB hang power cleans + 6 push press

3: 30 double unders + 6 toes to bar

 

*Use a weight on DBs where you can keep all reps UB but should be considerably tougher in later rounds.

A) E2MOM – back squat

Set 1: 5@60%

Set 2: 5@65%

Set 3-5: 3@70%

Set 6-8: 2@80%

 

B) 5 rounds for time:

– 200m run

– 6 front squats @ 35% 1RM back squat

– 12/9 HR push-ups

A) E2MOM – Bench press

Set 1: 5@65%

Set 2: 5@70%

Set 3: 3@75%

Set 4: 3@80%

Set 5: 2@85%

Set 6: 2@90%

 

B) 3 sets for quality:

– 6 snatch grip deadlifts – start at 55% 1RM deadlift

– 10 DB lat pull-overs

– 20 tricep push-downs

 

C) 3 sets for quality:

– 10 DB rear lateral raises

– 20 alternating DB curls (heavy)

– 10 sumo stance good mornings

 

A) E2MOM x 8 sets:

– 3 hang power cleans

*Build from 55-80%

 

B) For time:

– 600m run

– 60 alternating DB snatch (50/35ish)

– 60 goblet hold lunges (30/leg)

– 600m run

 

C) 3 sets for time:

– 10 DB RDLs

– 20 seated band rows