A) 3 sets:

– 8 Romanian deadlifts @ 30X1 tempo

– R30S

– 8-10 bent over DB rows @ 21X1

– R30S

– 60 sec prone plank hold

– R1-2M

 

B) Every 90 seconds, for 18 minutes (4 sets):

Interval 1 – 200m run w/ sandbag

Interval 2 – (1 muscle-up + 2 ring dips) x 3-6 reps

OR 6-12 strict supinated pull-ups + 6-12 ring dips

Interval 3 – 45 seconds max distance handstand walk in 45 Seconds

OR 20 NTW handstand shoulder touches

OR 45 sec handstand hold (NTW or regular keeping midline tight)

A) E2MOM x 18 min (9 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 60-75%

Sets 7-9: 1 snatch @ 75-90%

*Pause 1-2 seconds in each position before starting movement.

 

B) 10-8-6-4-2 reps of

– power snatches (115/75, 95/65, 75/45)

– overhead squat

– box jump – step down (24/20”)

 

*Sub front squat if mobility is an issue.

A) E3MOM x 12 min
– Back squat x 5-6 reps @ 75-80%

B) EMOM x 12-16 min (6-8 sets)
E: 5-10 burpees
O: 5 power cleans

C) 2 sets:
– 30 banded good mornings
– 20 banded hamstring curls

*Burpee rep number should be kept as high as possible.
*Power cleans should be as heavy as possible while maintaining TnG rhythm.

A) E2MOM x 10 min (5 sets):

2 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.

 

B) For time:

– 1000/800m row

followed immediately by . . .

Three rounds of:

– 30 double unders

– 20 KB swings (70/53, 53/35)

– 10 strict handstand push-ups

 

*Scale HSPUs with a strict box HSPU or DB L-seated presses.

A) E2MOM x 20 min (10 sets)
– 1 (squat) clean + 2 front squats
*start around 60% and build to something heavier than last week

*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%

B) 3 sets for efficiency:
– supine rope climber hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavier than last week)
– earthquake bar hold overhead squat x 4-6 reps @ 3211
– 6 atlas stone to shoulder (alternate sides each rep)

A) E2MOM x 12 min (6 sets)

– hang (squat) snatch cluster x 1.1.1

*R5-10S between reps

 

B) 7 min AMRAP:

– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches

– 12 alternating pistols

– 24 Double unders

 

C) 3 sets:

– 6-8 rear foot elevated split squats/side @ 30X1

– 8-10 BB abdominal roll-outs  @ 30X1

Rest as needed

A) E3MOM x 12 min (4 sets)

– 7 back squats
(use same weight as last week or 70%)

B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)
1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)
2: 10 double front squats (53/35, 44/25, 35/18, 25/13)
3: 12/9 calorie row

A) E2MOM x 10 min (5 sets):
2 push press + 1 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/8.

B) For time:
– row 500/ meters
immediately followed by…
Three rounds of:
– 20 Russian KB swing (70/53, 53/35)
– 15 push press (115/75, 95/65)
immediately followed by…
– run 600 meters