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
A) Every 3 min x 6 sets:
– 3 x back squat @ 85-88%
*This should be heavier than your set of 8s from last week.
B) Against a 3 min clock:
– 500/400m row
– max DB man-makers in remaining time (55/35ish)
R3M
Against a 3 min clock:
– 500/400m row
– max burpee box jump overs (24/20”)
R3M
Against a 3 min clock:
– 500/400m row
– max DB man-makers in remaining time (55/35ish)
R3M
Against a 3 min clock:
– 500/400m row
– max burpee box jump overs (24/20”)
1 man-maker = push up + row + push up + squat clean + thruster
A) Every 3 minutes x 5 sets:
– 5 x bench press @ 82%
– 5 x weighted pull-ups (sub 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) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
A) EMOM x 5-6 sets
RX
1: 250/200m (scaled 200/160m) or 1km .5/.4km AB
2: 8 deadlifts (225/155, 185/135, 155/105, 135/95) + 10-12 hand release push-ups
3: 20 double unders + 8 toes to bar
4: 12 double KB/DB walking lunges (55/35ish)
5: rest
RX+ up deadlift weight to 275/205
B) 3 sets for quality:
– 16 banded pull aparts
– 16 alternating hollow hold psoas marches w/ monster band
A) E2M x 3 sets:
– 3 high hang snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 hang snatch @ 70-80%
+
E2MOM x 4 sets
– 1 snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200m run
– 8 power snatch (75/45)
– 8 box jump overs
*Power snatches should be cycled well and mostly UB. Be kind to the smaller plates.
A) E2MOM x 6 sets:
– 5 TnG power cleans
*Build as you go to a heavy but fluid set of 5
B) Every 5 minutes x 4-5 sets @80-90%
– 30/24 cal row or AB
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
*RX+use 70/44 for KBs, 135/95 for S2O.
