A) E3MOM x 12 min
1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 20 RKB swings (heavy)
– 15 wallballs (20/14)
– 200m run
Masters
A) E3MOM x 12 min
1: Tempo back squat 6 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 15 RKB swings (heavy)
– 10 wallballs (20/14)
– 200m run
A) E2MOM x 20 minutes (10 sets):
– Hang Snatch + Snatch + Overhead Squat
*Start at 60-65% and build to something heavy but sharp.
B) AMRAP in 8 min @ 90-95%:
– 5 power snatches (135/95, 115/75, 95/65)
– 7 toes to bar
– 9 box jump overs (24/20”)
C) 3 sets:
– 8 partner assisted floor glute ham raises
– 20 banded pull-aparts (squeeze shoulder blades)
A) Four sets:
– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1
– R30S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– Run 400m
– Max reps DB burpees (55/35ish lbs)
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
Rest as needed
Masters
A) 4 sets:
– Double KB weighted box step up (either in front rack or down by sides) x 8-10/side
– R30S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– 400/325m row or 400m run
– Max reps DB burpees
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
– Rest as needed
A) EMOM x 15 min
1: Bench press x 2-3 @ 30X1 (heavier than 5/24)
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups
3: BB Good mornings x 6 reps @ 30X1
B) With a partner complete 4-5 sets each:
– 500/400m row
*After partner A completes their row, partner B starts right in.
*Goal is to stay at 90% aerobic pace and to stay consistent.
*If you completed all sets last time try and take 2-3 seconds off your average.
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean & (split) jerk
*start at 65% and build to something heavy. Goal is to have no misses.
B) Every 90 seconds, for 15 minutes (10 sets):
– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
– 6-10 Burpees Over the Barbell
*Choose a weight so that all sets of power cleans are UB.
*Focus on breathing rate through sets and not redlining.
A) EMOM x 12 min
1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)
2: 8-10 ring rows @ 30X1 (as horizontal as possible)
3: rest and increase load if able
B) Every 5 min x 20 min (4 sets):
– 400m run
– 10 CTB pull-ups
– 10-15 ring dips
OR
– 3-5 muscle ups
A) E2MOM x 12 min
– 3 Overhead squats @ 32X1
*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.
B) 5 rounds for time:
– 5 power snatches (115/75, 95/65, 75/45)
– 10 front rack reverse lunges
– 200 m run
AMRAP in 8 minutes:
– 5 Thrusters (135/95, 115/75, 95/65)
– 10 Power Cleans
– 15 Pull-Ups
Rest 4 minutes, and then…
AMRAP in 8 minutes:
– 20 Kettlebell Swings (53/35)
– 30 Walking Lunge Steps
– 40 Double-Unders (100 singles)
Rest 4 minutes, and then…
AMRAP in 8 minutes:
– 10 Burpees
– 20/15 Perfect Push-Ups
– 30 Anchored Sit-Ups
B) 3 sets:
– 10-12 single arm BB landmine row (perpendicular to BB) @ 2111
– 8-10 L-seated DB strict overhead press @ 2111
R60S
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