A) E90S x 12 min
– 1 push press + 1 push jerk + 2 split jerk

B) EMOM x 15-21 min
1: 12 KB swings (70/53, 53/35)
2: 10 Push press (115/75, 95/65, 75/45)
3: 40 Double unders

A) E2MOM x 12 min (6 sets)

– Power clean cluster 1.1 @ 80-90%

(rest exactly 10 sec between each rep)

*Heavier than 3/28

 

B) 3 rounds for time:

– 400m run

– 12 Deadlifts (225/155, 185/115, 135/95)

– 15 Box jumps – SD (24/20”)

A) E2MOM x 10 min (5 sets)
– 5 TnG push press
*Building to a heavy 5

B) EMOM x 12-15 min
– 3 power clean + push press (135/95, 115/75, 95/65)
– 5 burpees over the barbell

C) 3 rounds not for time:
– 10 DB tricep rollback extensions
– 40 sec BB behind the back wrist curls (55/35)

A) E2MOM x 16 min
– Power snatch cluster 1.1.1
(Rest 10 sec between reps)

B) 3 rounds for times:
– 400 m run
– 20 wallballs
– 20 alternating DB snatch (50-75/20-45)
R3-4M

C) 3 rounds not for time:
– 6-8 DB rear foot elevated split squats @ 30X1 ®
– R60S
– 6-8 DB rear foot elevated split squats @ 30X1 (L)
– R60S
– 10-20 straight body crunches

A) EMOM x 15 min (5 sets)
1: 5-15 supinated pull-ups
2: 6-8 good mornings @ 20X1
3: 5-15 perfect push-ups
*If you are good at push-ups, wrap a band around your back for more resistance

B) EMOM x 16 min (8 sets)
E: 12/9 cal row
O: 2-3 NPU man makers 35-55/15-30

NPU man maker = row, push-up, row, power clean, push press

A) E2MOM x 12 min (6 sets)
Front Squat
– Set 1 – 4 reps @ 75-80%
– Set 2 – 3 reps @ 80-85%
– Set 3 – 2 reps @ 85-90%
– Set 4 – 4 reps @ 80-85%
– Set 5 – 3 reps @ 85-90%
– Set 6 – 2 reps @ 90-95%

B) AMRAP in 12 min:
– 200 m run
– 10 Shoulder to overhead (115/75, 95/65, 75/45)
– 8 Front rack reverse lunges

A) E2MOM x 16 min
Power clean cluster 1.1.1 @ 80-85%
(rest exactly 10 sec between each rep)

B) 4 rounds for time:
– 8 Burpee box jump overs (24″/20″)
– 12 Toes to bar
– 16 Kettlebell swings (70/53, 53/35)
– 50 Double unders (120 singles)
Rest exactly 2 minutes between rounds.

*Subtract 6 minutes for rest.

A) Open workout 16.5 prep

E3MOM x 12 min: Back squat

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

*After each set of squats row for 30 seconds @ 80%

 

B) Open workout 16.5 (last one!)

21-18-15-12-9-6-3 reps for time of:

– Thrusters (95/65)

– Burpees over the barbell (facing)

 

***Please join us while we cheer on our athletes for their last open workout of the season. We will all be heading out to Goodfriend for a bite to eat and some drinks to celebrate afterwards!!!