A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Front Squat x 1 rep @ 90%

B) For time:
– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)
– 100 double unders (sub 3x singles)
– 12 hang squat cleans
– 75 double unders
– 9 hang squat cleans
– 50 double unders
– 6 hang squat cleans
– 25 double unders

A) E2MOM x 16 min (8 sets)
– 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.

B) 10 min AMRAP @ open pace
– 12 KB swings (heavy)
– 9 push press (95/65)
– 6 tall box jumps – SD (30/24, 24/20”)

C) 3 rounds not for time:
– 10 supine hamstring medball curls @ 20X1
– 15-20 reverse snow angels

A) Every 2 minutes, for 6 minutes (3 sets):
– High Hang Snatch x 2 reps @ 70-80%
+
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 rep @ 75-85%
+
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 85+%

B) 3 sets not for time:
– 1 floor length hand over hand sled pull AH&AFAP
– 6-8 DB rear elevated split squats R side @ 30X1
– 1 floor length hand over hand sled pull AH&AFAP
– 6-8 DB rear elevated split squats L side @ 30X1
– 6 alt. TGUP (3/side), heavy but sharp and efficient

A) E2MOM x 12 min (6 sets)
– 1 push press + 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk.

B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:
– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)
– 15 Burpees to Target 6″ Above Reach
– 21 Wallballs (20/14 lbs)

A) EMOM x 15 min
1: 3-4 Strict overhead press @ 2111
2: 4-6 Weighted or 6-10 banded supinated pull-ups
3: 20-40 DUs or 45 sec DU practice

B) Every 3 minutes, for 15 minutes (5 sets) for times of:
– 12/9 cal row
– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)
These should be sprints!

A) Build to a heavy power snatch x 2 reps in 10 min

B) 4-5 sets at tough pace:
– 6 TnG power snatch (build per set to something heavy but UB)
– 10 NPU burpee box jumps (20/16”)
– 100 m sprint
Walk back and R2M

A) 5 sets:

Front squat x 2-3 reps; R2-3M

 

B) 5 min AMRAP @ 98%

– 3 thrusters 115/75

– 6 burpees over the bar

– 9 pull-ups

R5M x 2 sets

 

C) 3 sets not for time:

– 8-10 BB good mornings

– 8-10 bent over DB rows per side

A) E2MOM x 6 min (3 sets)
– 1 power clean + 1 hang squat clean + 1 squat clean + 1 split jerk @ 55-75%
+
E2MOM x 6 min (3 sets)
– 1 power clean + 1 squat clean + 1 split jerk @ 75-85%
+
E2MOM x 6 min (3 sets)
– 1 squat clean + 1 split jerk @ 85+%

B) 3 rounds not for time:
– 30-60 sec earthquake bar
– 1 lap farmer carry AF&HAP (heavier than last week
– AMRAP perfect push-ups @1111 (have to accumulate at least 10)
– 12 DB curls/arm AHAP