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

A) E2MOM – back squat testing

Set 1: 3@50%

Set 2: 1@65%

Set 3: 1@77%

Set 4: 1@85%

Then, E3MOM

Set 5: 1@90%

Set 6: 1@95%

Set 7: 1@101+%

Set 8: 1@101+% (optional if you have another attempt in the tank)

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 12 wallballs (20/14)

3: 6 burpees + 6 toes to bar

 

RX+: 15/12 cal row

A) E2MOM – Bench press

Set 1: 5@60%

Set 2: 5@70%

Set 3: 5@75%

Set 4-6: 4@80%

 

B) 4 sets for quality:

– heavy sled drag down and back

– 3 weighted chin-ups or negative chin-ups (supinated)

– 10-20 close grip-push-ups

 

C) 3 sets for quality:

– 10 BB curls

– 10 DB skullcrushers

 

A) E2MOM – Back squat

Set 1: 5@50%

Set 2: 4@60%

Set 3: 3@70%

Set 4: 1@80%

Set 5: 1@85%

Set 6: 1@90%

Set 7: 1@95% (optional)

 

B) Every 5 minutes x 4-5 sets:

– 400m run

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

– 6 box jump – step down (24/20”)

 

*Scale run to 300m if needed.

*RX+ use 275/185.

 

A) E2MOM x 8 sets:

– 5-5-3-3-2-2-1-1 strict overhead press

– after odd sets: 10 seated band rows

– after even sets: 10 band pull-aparts

 

B) For time:

– 50/40 cal row

– 40 shoulder to overhead (95/65)

– 30 toes to bar

– 20 burpees over the bar

 

*RX+ use 115/75.

 

C) 3 sets for quality:

– 10 DB RDLs

– 20 hollow rocks

 

A) EMOM x 5 sets @ 60-80%

– 1 squat clean

+

E2MOM x 5 sets

– 1 squat clean @ 80+%

*Goal is to build to a heavy successful rep.

 

B) 10 rounds for time:

– 3 power cleans @ 75% 1RM clean

– 30 double unders

A) E2MOM – Back squat

Set 1: 5@45%

Set 2: 4@50%

Set 3: 3@60%

Set 4: 2@70%

Set 5: 2@70%

Set 6: 3@65%

Set 7: 4@60%

Set 8: 5@55%

*Should be completed with each set moving as fast as possible.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 10 double KB front squats (35/25)

– 8 pull-ups

 

*RX+ use 53/35s with 6 CTB pull-ups or 3 bar MUs.

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