A) E2M x 8 sets:

– hang snatch + snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) For time:

– 30 alternating DB snatch (55/35)

– 30 box jump + step down (24/20”)

– 20 alternating DB snatch

– 20 box jump over

– 10 alternating DB snatch

– 10 burpee box jump over

A) E3MOM x 5 sets:

– 5 bench press @ 32X1 tempo

– 8 supinated bent over barbell with pause at torso

 

B) 5 rounds for time:

– 250/200m row

– 12/9 hand release push-ups

– 15 RKB swings

 

C) 3 sets for quality:

– 10 supinated banded shoulder external rotations

– 10 BB standing curls

 

A) Every 45 seconds x 16 sets

– 1 power clean @ 80-90%

 

B) Every 5 minutes x 3-4 sets:

– 400m run

– 10 deadlifts (225/155, 205/145, 185/125, 155/105, 135/95, 115/75)

– 10 pull-ups

– 10 burpees over the bar

 

RX+ use 275/185 and perform 8 CTB pull-ups.

A) Every 90 seconds x 9 sets:
– 2 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 3.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 double KB front rack reverse lunges

3: 20 double unders + 4-8 toes to bar

 

*Use a weight for lunges so that 10 reps are stable but tough.

*RX+ row 15/12 cal.

EMOM x 10 min

1: 12/9 cal row

2: 10-20 wallballs (20/14)

R2M

EMOM x 10 min

1: 5-10 burpees to target

2: 5/side DB hang clean & jerk + 5 toes to bar

R2M

EMOM x 10 min

1: 6-10 box jumps w/ step down (24/20″)

2: 10-15 KB swings (53/35)

 

A) Every 3 minutes x 5 sets:

– 6 strict overhead press @ 2011

– 6 BB RDLs @ 2011

– 6 strict toes to bar 2/ pause at bottom

 

B) 3 sets for quality:

– 10 atlas stone squats (stone at chest)

– 1 lap / arm suitcase carry

– 20 alternating DB death march

– max reps supinated strict pull-ups*

 

*Scale pull-ups with band so that you can complete at least 8-10 when fresh.

 

A) E2M x 8 sets:

– power snatch + overhead squat + hang squat snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) E2.5MOM x 4-6 sets @ 90%:

– 200m run

– 8 TnG power snatches (75/55)

– 20 double unders

 

*Goal is to complete each set in same 5 sec window.

 

A) “Fight Gone Bad”

3 rounds for total reps:

60 seconds of wallball (20/14)

60 seconds of sumo deadlift high pull (75/55)

60 seconds of box jump (20”)

60 seconds of push press (75/55)

60 seconds of row for calories

Rest 60 seconds

 

B) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)