A) E2MOM x 8 sets:
– 1 power snatch + 1 overhead squat + 1 hang snatch
*Build to something tough with no misses.
B) Four rounds for time of:
– 400m run
– 12 alternating single arm DB snatches (55/35 lbs)
– 10 box jump overs
A) EMOM x 5 sets:
– clean & jerk @ 55-75%
+
E2MOM x 5 sets:
– clean & jerk @ 80-95+%
B) E2MOM x 4-7 sets
– 12/9 cal row
– 5 TnG power cleans + 5 burpees over the bar (135/95)
*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 10 from last week.
B) “Fran”
21-15-9 reps for time:
– thrusters (95/65)
– pull-ups
*This is a classic tester. Scale appropriately so you can keep moving and don’t hold back.
C) 3 sets for quality:
– 20 hollow rocks
– 10 BB glute bridges @ 20X1
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 10 BB Romanian deadlifts from rack @ 2011
– 10/side half kneeling DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
A) Every 8 minutes x 4-5 sets @ 80-90%:
– 400m run
– 8 burpee + pull-ups
– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)
– 16 box jump overs (24/20”)
– 50 double unders
*Switch order every set but keep times the exact same.
B) 3 sets for quality:
– 10 heel slide hamstring curls @ 20X1
– 15 sec/ side 90 degree leg hold
– 10 bent over reverse flys
A) E2MOM x 5 sets:
– 5 overhead squats @ 2011 tempo
B) E4MOM x 4-6 sets:
– 500/400m row
– 5 hang squat snatches (115/75, 95/65, 75/45, 45/35)
– 10 burpees over the barbell
*Work with a weight that can be moved through good technique for all sets.
A) E2M x 3 sets:
– (3 cleans) + 1 jerk @ 55-65%
+
E2MOM x 3 sets:
– (2 cleans) + 1 jerk @ 70-80%
+
E2MOM x 4 sets
– (1 clean) + 1 jerk @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) E3MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Go heavier on deadlifts than last week. .
*Scale dips down with bands or up with added weight.
C) 60/60 row or assault bike x 5-7 sets
– 60 sec at 90% pace
– 60 sec rest (easy spin for AB)
*Keep at same pace for all sets.
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 10 from last week.
B) E2MOM x 4-6 sets
1: 250/200m row @ 90 %
2: 30 double unders + 10 thrusters (95/65) + 4-8 toes to bar
